The knowledge: how to improve your posture

Standing too straight is just as bad as slouching, says Brita Forsstrom, an expert in the Alexander Technique

Make it Easy 'Good' posture is surprisingly effortless - we only need actively to use 14 out of 640-odd muscles for standing up. And although 'bad' posture is most often identified as slouching, standing up straight like a sergeant major, poking the chest out and tilting the head back is actually just as unhealthy. You should also watch out for leaning down on to one hip, and pulling the shoulders back, too

Start at the Beginning Nearly all postural problems originate from tension in the neck, caused by jutting the chin up and out. If you don't deal with this first, any other measures are just sticking plasters. Stop pulling your head back, let your head release forward and allow your entire spine to lengthen. Loosen your arms and shoulders; we are designed to use our hands in front of our body, so don't force them back

Mix it Up Don't get stuck in one position for hours on end; change the way you sit for different working modes. Rest back when reading through something, and sit up near the front of the seat when you are writing. Lean forward from the hips, rather than slumping forward. Every time the phone rings, use it as an alarm bell to remind you to lengthen your neck and loosen your shoulders

Keep Your Feet on the Ground If you spend all day behind a desk, sit with your knees a little apart and your feet flat on the floor. Crossing your legs will twist your spine, put pressure on your knees and hips, and compress your lower back

Take Your Eyes Off It Eyes play an important role in balance and posture. Turn away from the computer screen and look around regularly. Having your screen at eye level is only helpful if you sit effortlessly straight-backed already. Try tilting the screen slightly downwards instead, to lengthen the back of the neck and prevent tension building up in the shoulders

Stand Tall Bad posture causes muscles to shorten and us to shrink. People who give the impression of being under-confident look both physically and figuratively 'down'. If you feel nervous when performing or giving a presentation, try standing with one foot behind the other rather than leaning down on to your hip; you will feel more balanced, and look more confident

Get an Expert Opinion 'Curious things, habits. People themselves never know they have them.' So said Agatha Christie, and the same applies to our own posture; it's almost impossible to self-diagnose habits that we have spent a lifetime acquiring. The Alexander Technique teaches you that what is actually straight may feel crooked initially, and puts you back on track

Stop! Undo a day's tension by spending 20 minutes every day in the 'active resting' position. Lie on your back on a carpeted floor, with your feet on the floor and knees bent pointing upwards towards the ceiling, to free up your lower back. Support your head on some books, so that your head isn't tilted back, but not so much that your chin is at your chest. This position will help release tension, particularly in the spine, and give immediate benefit

Original here