Good Posture for Well-being and Balance

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Good Posture, Well-being and Balance

I was stopped the other day, whilst walking along the coastal path, by a gentleman (in his late 60's). He felt seemingly awkward when asking me if I did some sort of exercise to keep such a great posture. This was a very flattering comment as my posture is something I have worked on for many years. I was a national swimmer from a very young age and this helped enormously through my adolescence (the slouching years) as I am tall in stature. I was also a runner and gym-goer. Good posture means you align your body correctly with a straight spine and centering your weight directly over your feet. For exercise purposes this aids perfect form enhancing workouts and preventing injury.

Good posture is not just for sports people. It is also important for balance which is a 'must' as we age. Posture can be improved with various exercises and activities that you can add into your daily life, from balance training to yoga poses. These balance techniques will increase your core strength which in turn helps to support your spine and improve your posture. 

Just a small movement of your shoulders and chin can help alignment and increase awareness of your posture. For example, I teach chair classes on cruise ships and before I even begin the warm up, I am instructing good posture techniques. Every day I remind the class of the benefits of good posture, so much so, if I see passengers about the ship, or rather they see me, they immediately straighten their spine and tuck their chin. However, they are watching me too ...... always a reminder not to slouch.

Bad posture can be caused by a number of issues, not just slouching or lack of care. Our posture may have been unavoidable due to injury or lifestyle. For example:
  • Weak core muscles
  • Desk jobs (extended periods of sitting)
  • Unaware of tight hamstrings, chest muscles and hip flexors
  • Driving jobs (sitting for extended periods in a tight space)
  • Carrying heavy objects incorrectly (strain on spine and muscle)
  • Muscle injuries (causing imbalance)
This could be a lifetime of incorrect posture and will take some time to correct. But the benefits of alignment bring wellness and health gains that will last for the rest of your years.

Good Posture and Well-Being

Good posture is crucial for well-being. Maintaining correct alignment is required for regular breathing mechanics. An upright spine will open up the lungs allowing greater expansion and deeper breaths. This will increase your intake of oxygen permitting the enhancement of your wellness, energy levels and nourishment for your internal organs.

Good Posture:

  • Seated or standing
  • Ground your hips to the chair or your feet to the floor
  • Roll your shoulders up and round. Feel your shoulder blades slide down towards the spine
  • Feel the lifting of the spine from the lower to the upper spine.
  • slightly tilt the chin towards the throat, so the chin is parallel to the floor and you feel a lengthening through the back of the neck.
  • Lift through the crown of the head
  • Draw the abdominal muscles in towards the belly button to activate the core muscles
  • Take 6 deep breaths in and out of the nostrils.
You will notice how much better your body feels within the 6 breaths.

Yoga Poses and Strength Exercises to help improve your Posture

Lengthening, strengthening and stretching the spine will definitely help improve your posture over time. If you consistently and regularly engage in strength exercise and yoga poses you will develop stability and flexibility in the spine and increase your balance skills. Not only will your posture improve but also your body image which will increase positive self awareness.

Staff Pose (Dandasana)


This is one of my favourite poses. It may look easy to you but it requires a lot of strength and is quite a powerful pose. There is a lot of muscle engagement and alignment required to maintain this pose including your hip flexors, hamstrings and quadriceps (legs), abdominals and erector spinae (back muscles).  Dandasana is quite a challenging pose and you will become aware of the strength required just to hold this pose even for a short time. I tend to focus on my breath whilst in this pose and try to become conscious of the muscles I am engaging to keep a good form.
  • Sit down on a mat or blanket with your legs straight. You may wish to place a soft cushion or folded towel under your sit-bone. 
  • Place your arms alongside your body with your palms on the floor next to your hips, fingers facing forward.
  • Flex your feet, pushing your heels away from the body.
  • Slightly tuck your chin towards your throat so you feel a lengthening in the back of the neck and up through the crown of the head. Your chin will be parallel to the floor.
  • As you inhale start to lift, lengthen and straighten the spine without curving the back or pushing the chest or rib-cage forward
  • Keep the spine lifted and on the exhale ground your hips to the floor, push the heels away from the body, straightening the legs by engaging your quadriceps (thighs).
  • Maintain this pose for 6 full breaths
  • Use the breath to become aware of your posture. As you breathe in, notice the lengthening of the spine from the sit-bone to the crown of the head and as you breathe out notice the grounding of your hips and thighs.

Isometric Pull Apart


Pull aparts are an effective strength exercise which aids good posture whilst improving strength in your arms, shoulders and upper back. Again, this does look simple and easy to do, however you will notice the strength required just to hold the band apart. This isometric exercise will also improve the muscle strength of your forearms as well as improving your grip strength.
  • Stand or sit (upright in a chair), grounding your feet to the floor and lengthening through the spine
  • Hold the band just wider than shoulder width apart, fists punching forward, arms straight at shoulder height and parallel to the floor.
  • Inhale in this position and as you exhale stretch the band wide with your arms still straight and at shoulder height as the band moves towards the body
  • Hold for 10 seconds breathing deeply
  • As you inhale, keeping the arms straight, slowly return to the starting position.
  • Repeat 6-8 times

High Plank


This is a great exercise for strengthening the core muscles, shoulders, chest, biceps and upper back. The lower body also plays a part with the engagement of the glutes, quadriceps and hamstrings to stabilise and support the plank pose. The plank pose also promotes balance and stability skills.
  • Start this pose from all fours and then lengthen your legs one at a time. Make sure that you lift your heels and hips.
  • Engage your abdominal muscles, straighten your back
  • Lengthen through the neck and look down at the floor
  • Lift through the armpits, roll the shoulders away from the ears and open your chest
  • Be aware of your posture as there is a tendency to drop the belly, lift the hips or arch the back
  • Maintain this pose and hold for 30 seconds to a minute concentrating on your form

Childs Pose (Balasana)


Stretching and lengthening muscles will increase flexibility and mobility. Enhancing your flexibility will enable a greater range of movement within the joints promoting mobility. Child's pose stretches and lengthens your spine, releasing tightness and tension in your lower back. This pose also stretches your quadriceps, glutes, hip flexors, shins and ankles.
  • Start by kneeling back on the heels and upright (Vajrasana or kneeling pose).
  • Fold forward from your hips allow the chest to rest on the lap (you may wish to open your knees and allow the big toes to touch) walking your hands forward as you lower.
  • If your hips lift away from your heels you may wish to place a rolled towel or cushion under the buttocks for support
  • Place the forehead on the floor (if you have stiff shoulders or neck) you may wish to use a rolled towel or cushion to rest your forehead and for support.
  • Take deep breaths and rest for 5 to 10 minutes. You may wish to bring the arms alongside the body for a completely supported, restorative pose   
©HealthyForeverFitnessMotivation

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