1. Be Fit@ Work
Proper Posture
Check your Curves
The natural state of your back has three curves which form an S.
 The first curve of your spine is the cervical (neck) curve.
Consisting of seven small, flexible vertebrae that support your
skull and the cervical curve tilt slightly forward.
 The second curve of your spine is the thoracic (mid back) curve.
This curve has 12 vertebrae which are larger and more rigid than
the cervical vertebrae. The thoracic curve has a prominent
backward curvature.
 The third curve of your spine is the lumbar (low back) curve. This
curve consists of five massive vertebrae that carry most of the
weight of your body. The lumbar curve has a forward tilt.
To keep your spine well-aligned and healthy, you must maintain the
balance of these three curves. By maintaining this alignment you minimize
stress on the spine, which helps prevent back pain and injury.
Do your best to practice these points of posture every day, and before you
know it, your posture will be perfect.
Stand facing a full length mirror and check the following: You can also have someone look at you from the side and check the following:
Your shoulders are level Your head is stacked over your body, not jutting
forward or pulled back
Your head is straight, not tilted to
the side Your chin is parallel to the floor, not tilting up or down
The spaces between your arms Shoulders are in line with ears, not drooping forward
and your sides seem equal on or pulled back too far
both sides
Your hands are in line with hips, not forward or back
Your hips are level, not sloped to
one side Your knees are straight, not bent or hyper-extended
Your ankles are straight and not Your lower back is slightly curved forward, not too flat
turned in or out or curved too much, (creating a swayback)
Follow these simple steps to quickly improve your posture:
 Bring your feet parallel, not turned out, and about hip width apart. Bringing your feet parallel engages the muscles in the front
of your thighs and keeps your hips, knees and ankles in proper alignment.
 Reach up through the top of your head, feeling your spine lengthen, getting tall.
 Bring your pelvis to a neutral position. To find this neutral position, place your hands around your hips, then tuck your tailbone
slightly until your pelvis is directly over your thighs, so there is no bend in your hip joints, and there’s less sway in your low
back.
As you tuck your tailbone, you should feel your abdominal muscles engage a bit.
 Draw your shoulders back and relax them down, bringing your hands in line with the seams of your pants.
 Level your chin, keeping your head directly over the spot between your shoulders, not forward or back .
Original Author: Nancy Wile, Ed.D Bespoke Life and People Management Services©2007 for more information email contact@bespoke-management.com
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