Gravity naturally pulls the body forward and downward, and poor posture over time only adds to the imbalance. The result is strained muscles and ligaments in the neck, shoulders, back and other body parts. For example, slouching forward while sitting at the computer crowds chest muscles. Shoving weight onto one hip while standing constricts muscles on one side and stretches them on the other. Jutting the head too far forward while sitting or standing can cause neck pain. Overall, stretched-out muscles in some areas become too lax to do their jobs; contracted muscles in other spots restrict free movement. Eventually, picking up baskets of laundry takes work, getting out of a car is difficult and exercise causes muscle strain.

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Beyond pain and stiffness, improper body alignment over time might also:
• impede digestion (tilting forward while sitting stretches and weakens pelvic muscles).
• contribute to incontinence (lax pelvic muscles weaken pelvic floor).
• constrict breathing (hunching forward keeps lungs from expanding).
• worsen arthritis symptoms (poorly aligned spine and knees exert pressure).

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Proper posture maintains the three natural curves in the body—an inward curve at the back of the neck, an outward curve at midback and another inward curve at lower back—without exaggerating any of them. According to The Ohio State Wexner Medical Center, an imagined plumb line should stack the ears, shoulders, hip bones and front of outer ankles when a person is standing or with sternum upheld and a slightly hollowed curve in the lower back when a person is sitting. Sleeping position should be on the back or side, keeping spine aligned, with no twist at the waist.

As a gauge of posture, Mayo Clinic recommends standing with back to a wall, with head, shoulder blades and buttocks touching the wall, heels 2 to 4 inches away from the wall. Slide your hand behind the curve in the lower back, with palm against the wall. One hand’s thickness should fit inside the curve.

Bent-Over Row

‍(shoulders, back, hamstrings) Stand with knees slightly bent, feet hip-width apart, holding a dumbbell in each hand (palms facing each other). Bend at 45-degree angle and, keeping elbows close to body, raise weights to sides of chest, then lower.

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Dumbbell Halo

‍(shoulders, upper back, triceps) Stand with feet hip-width apart, holding dumbbell at each end and lift it to eye level. Slowly circle it around head 3 to 5 times, then switch direction.

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Posture-Perfect Tips:

• If seated for long periods, change position every 30 to 60 minutes.

• Avoid “text neck,” constantly looking down at a cell phone or other device.

• Adjust chairs and computer screens so feet rest comfortably on the floor and the screen is at eye level.

• Maintain a healthy weight to prevent stress on joints and weakening of abdominal muscles.

• When sitting, avoid crossing your legs, which misaligns shoulders, spine and pelvis.

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_{Disclaimer: Consult with your physician before starting a new exercise routine.}