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Has anyone ever told you,[br]"Stand up straight,"

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or scolded you for slouching[br]at a family dinner?

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Comments like that might be annoying,[br]but they're not wrong.

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Your posture, the way you hold your body[br]when you're sitting or standing,

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is the foundation for every movement[br]your body makes,

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and can determine how well your body[br]adapts to the stresses on it.

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These stresses can be things [br]like carrying weight,

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or sitting in an awkward position.

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And the big one we all experience [br]all day, every day: gravity.

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If your posture isn't optimal,

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your muscles have to work harder[br]to keep you upright and balanced.

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Some muscles will become tight[br]and inflexbile.

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Others will be inhibitted.

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Over time, these dysfunctional adaptations[br]

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impair your body's ability [br]to deal with the forces on it.

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Poor posture inflicts extra wear and tear[br]on your joints and ligaments,

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increases the likelihood of accidents,

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and makes some organs, [br]like your lungs, less efficient.

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Researchers have linked [br]poor posture to scoliosis,

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tension headaches,

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and back pain,

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though it isn't the exclusive [br]cause of any of them.

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Posture can even influence [br]your emotional state,

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and your sensitivity to pain.

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So there are a lot of reasons[br]to aim for good posture.

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But it's getting harder these days.

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Sitting in awkward position [br]for a long time can promote poor posture,

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and so can using computers [br]or mobile devices,

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which encourage you to look downward.

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Many studies that on average,[br]posture is getting worse.

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So what does good posture look like?

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When you look at the spine [br]from the front or the back,

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all 33 vertebrae should appear stacked[br]in a straight line.

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From the side, the spine[br]should have three curves:

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one at your neck, one at your shoulders,[br]and one at the small of your back.

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You aren't born with this s-shaped spine.

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Babies' spines just have one curve like a "c."

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The other curves usually develop[br]by 12-18 months

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as the muscles strengthen.

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These curves help us stay upright[br]and absorb some of the stress

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from activities like walking and jumping.

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If they are aligned properly,

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when you're standing up,

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you should be able to draw a straight line

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from a point just in front [br]of your shoulders,

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to behind your hip,

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to the front of your knee,

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to a few inches in front of your ankle.

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This keeps your center of gravity[br]directly over your base of support,

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which allows you to move efficiently

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with the least amount of fatigue[br]and muscle strain.

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If you're sitting, [br]your neck should be vertical,

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not tilted forward.

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Your shoulders should be relaxed[br]with your arms close to your trunk.

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Your knees should be at a right angle[br]with your feet flat on the floor.

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But what if your posture isn't that great?

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Try redesigning your environment.

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Adjust your screen so it's at[br]or slightly below eyelevel.

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Make sure all parts of your body,

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like your elbows and wrists, [br]are supported,

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using ergonomic aids if you need to.

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Try sleeping on your side[br]with your neck supported

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and with a pillow between your legs.

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Wear shoes with low heels[br]and good arch support,

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and use a headset for phone calls.

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It's also not enough [br]to just have good posture.

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Keeping your muscles and joints moving[br]is extremely important.

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In fact, being stationary for long periods[br]with good posture

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can be worse than regular movement[br]with bad posture.

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When you do move, move smartly.

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Keep anything you're carrying[br]close to your body.

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Backpacks should be in contact [br]with your back carried symetrically.

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If you sit a lot, get up and move around[br]on occassion,

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and be sure to exercise.

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Using your muscles will keep them[br]strong enough to support you effectively,

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on top of all the other benefits [br]to your joints, bones, brain and heart.

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And if you're really worried,[br]check with a physical therapist,

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because yes, [br]you really should stand up straight.