30 Days to a Better Man Day 22: Improve

Your Posture
by Brett & Kate McKay on June 21, 2009
in 30 Days to a Better Man
They are the battle cries of moms and elementary school teachers all over the world: Sit up
straight! and Stop slouching! Despite what our third grade minds may have thought, sitting up
straight wasnt a stress position used to break unruly children. Believe it or not, our parents and
teachers had a reason for issuing these demands. They intuitively knew of the health and
psychological benefits people with proper posture enjoyed, and they were just trying instill the
habit into our young, impressionable minds. To their disappointment, we probably ignored them
and went on with our slouching ways.
But today were going to redeem ourselves. Today were going to improve our posture.

The Benefits of Good Posture

There are several ways that good posture can improve both mind and body. Below we list a few
of them:
Improves organ function. When were slouched forward, our rib cage is actually pushing down
on our internal organs. All this mushing can cause digestive problems. By having good posture,
we keep things nice and open for our intestines to do their work.
Reduces tension and pain in neck, shoulders, and back. If you suffer from chronic pain in
your upper body, it may be caused by your poor posture. When you first start practicing good
posture, you may feel as though you had less pain and tension when you slouched around all day.
But keep at it. Youre retraining your body to have the posture nature intended. After a week of
strengthening muscles you probably havent worked in awhile, your chronic pain should begin to
dissipate.
Increases concentration and mental performance. A study done by Colorado College showed
that male students with the best sitting posture scored significantly higher on tests than students
who slouched.1 Tomi Ann Roberts Ph.D, lead study author, stated that an upright posture makes
people feel dominant and successful, which in turn improves their ability to relax and focus on
problems. Interestingly, the study showed that only male students benefited academically from
improved posture. Good posture didnt seem to have an affect on women.
Prevents humped shoulders. We often only associate the shoulder hump with little old ladies
and Quasimodo. But men can develop a dowagers hump, too. The hump develops through a
combination of bad posture and osteoporosis. Osteoporosis is common in older women, but men
can also see a significant loss of bone mass as they age. You can help stave off the hump by

focusing on maintaining good posture throughout your life (and taking a calcium supplement
when you get older).
Increases height. Studies have shown that taller men earn more money2 and attract more
women3 than their shorter counterparts. Thats not to say if youre shorter, you cant make lots of
money and be a lady killer. I mean, look at Tom Cruise. But these studies suggest height is one
of the evolutionary factors that we take into account when we size people up. But before you go
out and buy some lifts, consider the fact that many men are walking around 1 inch shorter than
they actually are due to poor posture. While sitting up straight wont turn you into LeBron
James, it will at least maximize your God-given height.
Moreover, maintaining good posture while youre young can help mitigate the height shrinkage
that occurs in many elderly people. Allowing you to see over the wheel of your Cadillac well
into old age.
Prevents beer belly. Have you ever seen those old men who have super skinny legs and arms,
but then a small or sometimes huge beer belly? Well, theres two factors at play here. First, as we
age, our metabolism slows down, and as men, we store more fat in our bellies. This factor can be
mitigated by proper diet and exercise. The other factor is- you guessed it- posture. As mentioned
above, bad posture causes your rib cage to push down on your organs. Your organs are
surprisingly malleable and will consequently protrude out and push against our abdominal wall.
We see the effects of this pushing in our little Buddha Bellies. By standing and sitting up
straight, we can help mitigate our beer bellies. You can truly take some inches off your waist just
by practicing good posture. Beats doing sit-ups. Just kidding. But seriously. I hate sit-ups.
Increased confidence. Remember that Colorado College study we mentioned above? It also said
that improved posture increases confidence in men. So next time youre about to go into a job
interview or are about to talk to a woman for the first time, stand up a little straighter to increase
your manly swagger.

What Is Good Posture?

Contrary to your third grade teacher, good posture does not require you to
look like a stiff piece of board. Good posture involves having a relaxed appearance and a
neutral spine. A neutral spine retains three natural curves: a small hollow at the base of the
neck, a small roundness at the middle back, and a small hollow in the lower back. Many people

overcompensate for bad posture by standing too straight, thus eliminating the natural curves of
the spine.
When our posture is correct, the ears, shoulders, hips, knees, and ankles should align in one
straight line. To give you a mental image of what good posture looks like, imagine hanging
a plumb line from your earlobe. If your posture is correct, the line would hang straight to the
middle of the anklebone.
If youre not a mental imagery kind of guy, perform this wall test. Stand with head, shoulders,
and back against the wall and your heels about 5-6 inches forward. Draw in the lower abdominal
muscles, decreasing the arch in your lower back. Push away from the wall and try to maintain
this upright, vertical alignment. Thats good posture.
Posture While Standing

1. Feet should be shoulder width apart, thigh muscles elongated without locking the knees back.
Maintain most of your weight on the balls of your feet and not on your heels. When you put your
weight on your heels, you create misalignment with your body. A quick test to see if your weight
is properly distributed is to have someone gently push on your sternum. If you lose balance
easily, then your weight is on your heels. Now try putting more of your weight on the balls of
your feet and have someone push you again. Youre probably more stable this time because your
body is better aligned.
2. Maintain a small hollow in your lower back, but avoid the tendency for too much arching or
leaning back, especially with prolonged standing. The tail should remain slightly tucked down.
3. Lift your chest. Your shoulder blades should move down and back. This will create a good
distance from your hip bone to your rib cage.
4. Make your chin level. The highest point of your body should be the top back region of your
head. Relax your jaw and neck muscles.
5. Perform the wall test if needed to ensure your posture is good.

Posture While Sitting at a Desk

1. Feet should be resting on the floor with knees and hips bent 90 degrees. While it may seem
more comfortable to cross our feet, this actually screws up our bodys alignment and causes
unneeded stress on joints and muscles.
2. Maintain an arch in the lower back. If you are unsure how much arch is good, go from a
slouched position up to the extreme end range of erect posture. Now back off 10-15%. This is the
neutral position for your lower back.
3. Lift your chest. Picture a string tied to the 2nd or 3rd top button on a shirt pulling straight up
to the ceiling.
4. Make your chin level. If it helps, picture a book on your head. The highest point of your body
should be the top back region of your head.
5. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for
long periods.
6. Take frequent breaks. At first, trying to sit up straight in a chair can be tiring. After years of
slouching, your body has probably created a new bad posture for itself, and its going to take
some work to get it back to the way it should be. Take it slow from the beginning. Sit straight for
20 minutes and get up and take a break. Walk around, reach your hands towards the sky, and
stretch. Sit down again and get back to work. Take another break 20 minutes later.

Keep Your Posture in Check

Maintaining good posture is definitely not easy. We cant be thinking about it all the time. We
may start off the day sitting upright, but a little while later, were lost in our work and slouching
down. Heres a easy way to remind yourself to work on your posture:
1. Tie one end of a string to the top button on your shirt.
2. Tie the other end of the string to your belt buckle, so that the string is taut when youre sitting
upright.

3. Whenever the string goes slack, you know youre slouching. Sit up and restore your good
posture.
Any other posture tips? Share them with us. Also, be sure to share your day of practicing
good posture with us in the Community.
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http://www.theatlantic.com/doc/200710/primarysources/2 []
http://www.telegraph.co.uk/scienceandtechnology/science/sciencenews/5344766/Taller-men-earn-moremoney.html []
http://www.dailymail.co.uk/health/article-45118/Why-tall-men-children.html []