The team here at Willis Street Physio wish you all the best with your exams!
This time of year can be very stressful for many, and even those with the best posture can suffer from study shoulders! It is a hard task to avoid slouching when you are studying at a desk for long periods of time. Some may even think posture is the least of their worries. But poor posture can have profound impacts on your body, mind and mood. Don’t let your posture get you down this exam period!
Postural awareness involves knowing your own posture, learning what good sitting posture is and being able to actively maintain and consciously correct this while you sit.
Here are some tips to keep you on top of your posture this study season:
1. Keep your head upright in a position so that your ears are directly over your shoulders
2. Avoid crossing your legs so that weight is distributed evenly through both hips. Aim to have your knees hip distance apart and facing forwards. Ideally thighs are horizontal to the floor or can be slightly lower that the hips. A foot rest can be used to help keep feet flat on the floor.
3. Hold shoulder blades slightly back and down. This will help open up the chest to avoid rounding of shoulders and allows length through the neck.
4. There should be three normal curves through your spine while you are sitting. Use of a lumbar support pillow or a rolled towel can help support and maintain the correct position
5. Avoid tucking your tail bone underneath. Maintain a neutral pelvis by feeling your weight going evenly through both of your bony “sit bones” at the bottom of your pelvis, this should allow your tail bone to be lifted.
Whenever able, try and take regular breaks to avoid sitting in the same position for more than 30 minutes.
You will find that you frequently lapse back into a poor postural habits, but the important thing is that you don’t stay in those positions for too long.
Set reminders and triggers throughout the day to bring your awareness back to the good postural habits and with time it will no longer be a task but it will just happen naturally!
Strengthening the postural muscles supporting your spine and core can help make this an even easier task, as well as ensuring your work station has a good ergonomic set up for this posture.
If you would like any assistance with postural strength and awareness give us a call and book an appointment 04 3848313. You can also book online at www.willisstreetphysiotherapy.co.nz