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Has anyone ever told you,
"Stand up straight!"

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or scolded you for slouching
at a family dinner?

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

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

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is the foundation for every movement
your body makes,

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

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These stresses can be things 
like carrying weight,

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or sitting in an awkward position.

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And the big one we all experience 
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
to keep you upright and balanced.

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Some muscles will become tight
and inflexbile.

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Others will be inhibited.

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Over time, these dysfunctional adaptations


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

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

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increases the likelihood of accidents,

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and makes some organs, 
like your lungs, less efficient.

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Researchers have linked 
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 
cause of any of them.

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Posture can even influence 
your emotional state

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and your sensitivity to pain.

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

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But it's getting harder these days.

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Sitting in an awkward position 
for a long time can promote poor posture,

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and so can using computers 
or mobile devices,

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which encourage you to look downward.

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Many studies suggest that, on average,
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 
from the front or the back,

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all 33 vertebrae should appear stacked
in a straight line.

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From the side, the spine
should have three curves:

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one at your neck, one at your shoulders,
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
by 12-18 months

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as the muscles strengthen.

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These curves help us stay upright
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 
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
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
and muscle strain.

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If you're sitting, 
your neck should be vertical,

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not tilted forward.

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

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Your knees should be at a right angle
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
or slightly below eyelevel.

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Make sure all parts of your body,

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like your elbows and wrists, 
are supported,

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using ergonomic aids if you need to.

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Try sleeping on your side
with your neck supported

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and with a pillow between your legs.

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Wear shoes with low heels
and good arch support,

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and use a headset for phone calls.

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

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Keeping your muscles and joints moving
is extremely important.

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In fact, being stationary for long periods
with good posture

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can be worse than regular movement
with bad posture.

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When you do move, move smartly.

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Keep anything you're carrying
close to your body.

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Backpacks should be in contact 
with your back carried symetrically.

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

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and be sure to exercise.

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

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

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

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because yes, 
you really should stand up straight.