Posture Tips: You Can Do It.
Walking Tips
Light Stretches before heading out
While walking, hold head and chin high, shoulders back, chest out, abdominals tight.
Swing arms in opposition to legs
Change strides in walking for muscle variety: march with knees very high, or lift foot high in back
Balance items you are carrying as evenly as possible left and right
Stretch quads, hamstrings, calf and shins, then lower back after walking
When shopping, don’t lean over shopping cart!
On Stairs
Use railing sparingly only as needed for special challenges
Going up: Pull abdominal muscles in tight from the bottom, breathe freely through chest, shoulders back and head up high – ascend the stairs
Going down: Look down, check out the path intermittently, then straighten up again and use your periphery vision, hold abs tight – descend the stairs
Standing For Longer Periods
Shift weight forward and backwards, not side to side jutting out hips
Bring one foot up on a step if available, then switch feet to rest lower back
Sitting
Sit up straight – your mother was right! Shift pelvis forward, then lift abdominals from the bottom up. Shoulders back, chin high whenever possible
Take frequent posture breaks when working longer in a seated position.
