Proper Posture Techniques - Balance Chicago Physical Therapy

Proper Posture Techniques

Did you know your vestibular system controls your balance?

Why is posture important?

Between sitting over a desk all day, texting on the phone, and being sedentary, poor posture appears to be more prevalent today than ever before. Having poor posture affects every aspect of your body including back pain and increased muscle tension, decreased lung expansion, and a decreased ability to balance. Thus, it is paramount to work on keeping your body upright, and it is never too late to start! 

A Few Easy Ways to Help Keep Your Body in an Upright Position:

  • To keep your head upright, pretend you have a million dollars on top of your head and you cannot let the money drop.
  • Work on core strength. Having a strong trunk and flat abdomen helps with posture, as the trunk is the foundation for the head and neck. Core exercises include planks and sit-ups.
  • Make sure to keep your chest slightly up and slightly forward. To help with this, pretend you are squeezing a pencil in between your shoulder blades.
    • This will allow you to breathe better too, as it allows you to maximally inhale/exhale
  • Having a good ergonomic set up at your home office or work desk is crucial for long days of sitting at the desk
    • It is recommended that computer screens are at least 20 inches away from the eyes 
    • Shoulders should be relaxed, with elbows close to your sides at a bent angle 
    • It is important to get up and move for a few minutes every hour

Posture Corrector Brace

Many people ask if a posture corrector brace would help. In my opinion, a posture corrector brace is a “band-aid” tool where it helps remind you to keep your body upright, but it does not fully solve the problem. Also, in my experience, it seems that people use them a few times and then they end up getting thrown in the closet. Working on core strengthening and stabilization exercises and moving your body is much more effective in achieving proper posture.

Movement is Best!

Lastly, when in doubt…MOVE YOUR BODY! Even if it is just for 15-30 minutes a day, there are many benefits. As I always tell my patients, our bodies are like vehicles. Our bodies need gas (movement) in order to function properly or they will rust and stop working properly.

The Balance Chicago Team is here to help you! For more information, or to schedule your appointment, give us a call or click the link above. We look forward to working with you soon!



Blog Written By: Dr. Isabella Badalament, PT, DPT



Works Cited:

  • “Functional Assessment and Treatment of Postural Sitting” -Medbridge online CEU
  • Paquette, S. (2020). Chapter 9 (S.Giles, Ed). In Scorebuilders-PT EXAM the Complete Study Guide (pp.761-837).
  • Paquette, S. , & Lee, D. (2020). Chapter 4 (S.Giles, Ed). In Scorebuilders-PT EXAM the Complete Study Guide (pp.49-231)

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