WEBVTT 00:00:07.993 --> 00:00:11.142 Has anyone ever told you, "Stand up straight!" 00:00:11.142 --> 00:00:14.762 or scolded you for slouching at a family dinner? 00:00:14.762 --> 00:00:18.644 Comments like that might be annoying, but they're not wrong. 00:00:18.644 --> 00:00:22.883 Your posture, the way you hold your body when you're sitting or standing, 00:00:22.883 --> 00:00:26.126 is the foundation for every movement your body makes, 00:00:26.126 --> 00:00:30.597 and can determine how well your body adapts to the stresses on it. 00:00:30.597 --> 00:00:33.589 These stresses can be things like carrying weight, 00:00:33.589 --> 00:00:35.766 or sitting in an awkward position. 00:00:35.766 --> 00:00:41.292 And the big one we all experience all day every day: gravity. 00:00:41.292 --> 00:00:42.926 If your posture isn't optimal, 00:00:42.926 --> 00:00:46.916 your muscles have to work harder to keep you upright and balanced. 00:00:46.916 --> 00:00:49.651 Some muscles will become tight and inflexbile. 00:00:49.651 --> 00:00:51.691 Others will be inhibited. 00:00:51.691 --> 00:00:54.487 Over time, these dysfunctional adaptations 00:00:54.487 --> 00:00:58.882 impair your body's ability to deal with the forces on it. 00:00:58.882 --> 00:01:02.967 Poor posture inflicts extra wear and tear on your joints and ligaments, 00:01:02.967 --> 00:01:05.441 increases the likelihood of accidents, 00:01:05.441 --> 00:01:09.582 and makes some organs, like your lungs, less efficient. 00:01:09.582 --> 00:01:12.277 Researchers have linked poor posture to scoliosis, 00:01:12.277 --> 00:01:13.877 tension headaches, 00:01:13.877 --> 00:01:15.164 and back pain, 00:01:15.164 --> 00:01:18.660 though it isn't the exclusive cause of any of them. 00:01:18.660 --> 00:01:21.679 Posture can even influence your emotional state 00:01:21.679 --> 00:01:23.997 and your sensitivity to pain. 00:01:23.997 --> 00:01:27.781 So there are a lot of reasons to aim for good posture. 00:01:27.781 --> 00:01:29.643 But it's getting harder these days. 00:01:29.643 --> 00:01:33.889 Sitting in an awkward position for a long time can promote poor posture, 00:01:33.889 --> 00:01:37.004 and so can using computers or mobile devices, 00:01:37.004 --> 00:01:39.279 which encourage you to look downward. 00:01:39.279 --> 00:01:43.873 Many studies suggest that, on average, posture is getting worse. 00:01:43.873 --> 00:01:46.247 So what does good posture look like? 00:01:46.247 --> 00:01:48.877 When you look at the spine from the front or the back, 00:01:48.877 --> 00:01:53.429 all 33 vertebrae should appear stacked in a straight line. 00:01:53.429 --> 00:01:56.226 From the side, the spine should have three curves: 00:01:56.226 --> 00:02:01.170 one at your neck, one at your shoulders, and one at the small of your back. 00:02:01.170 --> 00:02:03.483 You aren't born with this s-shaped spine. 00:02:03.483 --> 00:02:06.789 Babies' spines just have one curve like a "c." 00:02:06.789 --> 00:02:10.398 The other curves usually develop by 12-18 months 00:02:10.398 --> 00:02:12.827 as the muscles strengthen. 00:02:12.827 --> 00:02:16.323 These curves help us stay upright and absorb some of the stress 00:02:16.323 --> 00:02:19.406 from activities like walking and jumping. 00:02:19.406 --> 00:02:20.950 If they are aligned properly, 00:02:20.950 --> 00:02:22.097 when you're standing up, 00:02:22.097 --> 00:02:24.301 you should be able to draw a straight line 00:02:24.301 --> 00:02:26.453 from a point just in front of your shoulders, 00:02:26.453 --> 00:02:27.813 to behind your hip, 00:02:27.813 --> 00:02:29.449 to the front of your knee, 00:02:29.449 --> 00:02:32.344 to a few inches in front of your ankle. 00:02:32.344 --> 00:02:36.098 This keeps your center of gravity directly over your base of support, 00:02:36.098 --> 00:02:38.209 which allows you to move efficiently 00:02:38.209 --> 00:02:41.006 with the least amount of fatigue and muscle strain. 00:02:41.006 --> 00:02:43.735 If you're sitting, your neck should be vertical, 00:02:43.735 --> 00:02:45.444 not tilted forward. 00:02:45.444 --> 00:02:49.295 Your shoulders should be relaxed with your arms close to your trunk. 00:02:49.295 --> 00:02:53.663 Your knees should be at a right angle with your feet flat on the floor. 00:02:53.663 --> 00:02:56.449 But what if your posture isn't that great? 00:02:56.449 --> 00:02:59.279 Try redesigning your environment. 00:02:59.279 --> 00:03:03.744 Adjust your screen so it's at or slightly below eyelevel. 00:03:03.744 --> 00:03:05.540 Make sure all parts of your body, 00:03:05.540 --> 00:03:08.815 like your elbows and wrists, are supported, 00:03:08.815 --> 00:03:11.512 using ergonomic aids if you need to. 00:03:11.512 --> 00:03:14.009 Try sleeping on your side with your neck supported 00:03:14.009 --> 00:03:16.584 and with a pillow between your legs. 00:03:16.584 --> 00:03:20.079 Wear shoes with low heels and good arch support, 00:03:20.079 --> 00:03:22.332 and use a headset for phone calls. 00:03:22.332 --> 00:03:25.761 It's also not enough to just have good posture. 00:03:25.761 --> 00:03:30.197 Keeping your muscles and joints moving is extremely important. 00:03:30.197 --> 00:03:34.440 In fact, being stationary for long periods with good posture 00:03:34.440 --> 00:03:38.773 can be worse than regular movement with bad posture. 00:03:38.773 --> 00:03:41.084 When you do move, move smartly. 00:03:41.084 --> 00:03:43.930 Keep anything you're carrying close to your body. 00:03:43.930 --> 00:03:48.653 Backpacks should be in contact with your back carried symetrically. 00:03:48.653 --> 00:03:52.384 If you sit a lot, get up and move around on occassion, 00:03:52.384 --> 00:03:54.559 and be sure to exercise. 00:03:54.559 --> 00:03:58.384 Using your muscles will keep them strong enough to support you effectively, 00:03:58.384 --> 00:04:03.970 on top of all the other benefits to your joints, bones, brain and heart. 00:04:03.970 --> 00:04:07.178 And if you're really worried, check with a physical therapist, 00:04:07.178 --> 00:04:10.552 because yes, you really should stand up straight.