0 00:00:00,000 --> 00:00:02,000 Pause here if you want to figure it out for yourself. 1 00:00:31,000 --> 00:00:33,000 These stresses can be things like carrying weight 2 00:00:33,000 --> 00:00:35,000 or sitting in an awkward position, 3 00:00:35,000 --> 00:00:39,000 and the big one we all experience all day, every day, 4 00:00:39,000 --> 00:00:41,000 gravity. 5 00:00:41,000 --> 00:00:43,000 If your posture isn't optimal, 6 00:00:43,000 --> 00:00:47,000 your muscles have to work harder to keep you upright and balanced. 7 00:00:47,000 --> 00:00:49,000 Some muscles will become tight and inflexible. 8 00:00:49,000 --> 00:00:51,000 Others will be inhibited. 9 00:00:51,000 --> 00:00:56,000 Over time, these dysfunctional adaptations impair your body's ability 10 00:00:56,000 --> 00:00:58,000 to deal with the forces on it. 11 00:00:58,000 --> 00:01:03,000 Poor posture inflicts extra wear and tear on your joints and ligaments, 12 00:01:03,000 --> 00:01:05,000 increases the likelihood of accidents, 13 00:01:05,000 --> 00:01:09,000 and makes some organs, like your lungs, less efficient. 14 00:01:09,000 --> 00:01:12,000 Researchers have linked poor posture to scoliosis, 15 00:01:12,000 --> 00:01:15,000 tension headaches, and back pain, 16 00:01:15,000 --> 00:01:18,000 though it isn't the exclusive cause of any of them. 17 00:01:18,000 --> 00:01:21,000 Posture can even influence your emotional state 18 00:01:21,000 --> 00:01:24,000 and your sensitivity to pain. 19 00:01:24,000 --> 00:01:27,000 So there are a lot of reasons to aim for good posture. 20 00:01:27,000 --> 00:01:29,000 It's getting harder these days. 21 00:01:29,000 --> 00:01:33,000 Sitting in an awkward position for a long time can promote poor posture, 22 00:01:33,000 --> 00:01:36,000 and so can using computers or mobile devices, 23 00:01:36,000 --> 00:01:39,000 which encourage you to look downward. 24 00:01:39,000 --> 00:01:44,000 Many studies suggest that on average, posture is getting worse. 25 00:01:44,000 --> 00:01:46,000 So what does good posture look like? 26 00:01:46,000 --> 00:01:48,000 When you look at the spine from the front or the back, 27 00:01:48,000 --> 00:01:53,000 all 33 vertebrae should appear stacked in a straight line. 28 00:01:53,000 --> 00:01:56,000 From the side, the spine should have three curves, 29 00:01:56,000 --> 00:01:57,000 one at your neck, 30 00:01:57,000 --> 00:01:58,000 one at your shoulders, 31 00:01:58,000 --> 00:02:01,000 and one at the small of your back. 32 00:02:01,000 --> 00:02:03,000 You aren't born with this S-shaped spine. 33 00:02:03,000 --> 00:02:06,000 Baby's spines just have one curve, like a C. 34 00:02:06,000 --> 00:02:10,000 The other curves usually develop by 12 to 18 months, 35 00:02:10,000 --> 00:02:12,000 as the muscles strengthen. 36 00:02:12,000 --> 00:02:15,000 These curves help us stay upright 37 00:02:15,000 --> 00:02:19,000 and absorb some of the stress from activities like walking and jumping. 38 00:02:19,000 --> 00:02:21,000 If they are aligned properly, 39 00:02:21,000 --> 00:02:22,000 when you're standing up, 40 00:02:22,000 --> 00:02:24,000 you should be able to draw a straight line 41 00:02:24,000 --> 00:02:26,000 from a point just in front of your shoulders 42 00:02:26,000 --> 00:02:28,000 to behind your hip, 43 00:02:28,000 --> 00:02:29,000 to the front of your knee, 44 00:02:29,000 --> 00:02:32,000 to a few inches in front of your ankle. 45 00:02:32,000 --> 00:02:36,000 This keeps your center of gravity directly over your base of support, 46 00:02:36,000 --> 00:02:38,000 which allows you to move efficiently 47 00:02:38,000 --> 00:02:41,000 with the least amount of fatigue and muscle strain. 48 00:02:41,000 --> 00:02:45,000 If you're sitting, your neck should be vertical, not tilted forward. 49 00:02:45,000 --> 00:02:47,000 Your shoulders should be relaxed, 50 00:02:47,000 --> 00:02:49,000 with your arms close to your trunk. 51 00:02:49,000 --> 00:02:51,000 Your knees should be at a right angle, 52 00:02:51,000 --> 00:02:54,000 with your feet flat on the floor. 53 00:02:54,000 --> 00:02:57,000 But what if your posture isn't that great? 54 00:02:57,000 --> 00:02:59,000 Try redesigning your environment. 55 00:02:59,000 --> 00:03:04,000 Adjust your screen so it's at or slightly below eye level. 56 00:03:04,000 --> 00:03:08,000 Make sure all parts of your body, like your elbows and wrists, are supported, 57 00:03:08,000 --> 00:03:11,000 using ergonomic aids if you need to. 58 00:03:11,000 --> 00:03:14,000 Try sleeping on your side with your neck supported 59 00:03:14,000 --> 00:03:16,000 and with a pillow between your legs. 60 00:03:16,000 --> 00:03:20,000 Wear shoes with low heels and good arch support, 61 00:03:20,000 --> 00:03:23,000 and use a headset for phone calls. 62 00:03:23,000 --> 00:03:26,000 It's also not enough to just have good posture. 63 00:03:26,000 --> 00:03:30,000 Keeping your muscles and joints moving is extremely important. 64 00:03:30,000 --> 00:03:34,000 In fact, being stationary for long periods with good posture 65 00:03:34,000 --> 00:03:39,000 can be worse than regular movement with bad posture. 66 00:03:39,000 --> 00:03:41,000 When you do move, move smartly. 67 00:03:41,000 --> 00:03:44,000 Keep anything you're carrying close to your body. 68 00:03:44,000 --> 00:03:47,000 Backpacks should be in contact with your back, 69 00:03:47,000 --> 00:03:49,000 carried symmetrically. 70 00:03:49,000 --> 00:03:52,000 If you sit a lot, get up and move around on occasion. 71 00:03:52,000 --> 00:03:54,000 Be sure to exercise. 72 00:03:54,000 --> 00:03:58,000 Using your muscles will keep them strong enough to support you effectively, 73 00:03:58,000 --> 00:04:04,000 on top of all the other benefits to your joints, bones, brain, and heart. 74 00:04:04,000 --> 00:04:07,000 And if you're really worried, check with a physical therapist. 75 00:04:07,000 --> 00:04:10,000 Because yes, you really should stand up straight.