What is good standing posture?
We all know we need to maintain good posture, but what exactly is good standing posture?
Good standing posture
When standing, keep these tips in mind:
- Keep your shoulders back and relaxed.
- Pull in your abdomen.
- Keep your feet about hip distance apart.
- Balance your weight evenly on both feet.
- Let your hands hang naturally at your sides.
Try not to tilt your head forward, backward or sideways, and make sure your knees are relaxed — not locked.
Take the wall test
To test your standing posture, take the wall test. Stand with your head, shoulder blades and buttocks touching a wall, and have your heels about 2 to 4 inches (about 5 to 10 centimeters) away from the wall. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall.
Ideally, you’ll feel about one hand’s thickness of space between your back and the wall. If there’s too much space, tighten your abdominal muscles to flatten the curve in your back. If there’s too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. Keep it up throughout your daily activities.
Check out your reflection
To see if you’re keeping your shoulders straight, stand in front of a mirror. Aim to keep your shoulders square and relaxed.
It all adds up
Although good posture should be natural, you might feel wooden or stiff at first if you’ve forgotten the sensation of standing up straight. The key is to practice good posture all the time. Remember its never to late to start practicing good posture.
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Do self hypnosis CD’s really boost resilience?
As things are now back to full swing after the summer holiday, and before things get too budy, I wanted to share with you a piece of research that while being 3 years old is still highly relevant. Researchers were looking at the effectiveness of listening to self-administered hypnosis stress reduction CD's to boost resilience. Eleven subjects took part in the study, all healthy, normally coping and functioning individuals - were provided with a self-administered hypnosis stress reduction CD, to be used for a minimum of 5 days a week over a 12 week period. The CD contained two different hypnosis tracks, one to be played before sleep (25 minutes in duration) and the other to be played in the morning (lasting 7 minutes). The aim of the CD was to recondition the stress response, by minimising the participants "excessive emotional and physical reaction to perceived work and life stressors, while facilitating their coping skills and resilience." Chronic stress and anxiety have been associated with inflammatory changes in the body, and high level of inflammation have been lined to a number of acute and chronic conditions. Blood tests were used to measure the level of inflammatory response and self-reported measures (using the StressScan assesment) were taken pre and post intervention. While the study size is small, it provides some suggestive evidence that a self-administered stress reduction program that is time efficient may be clinically effective for modifying the stress response and boosting resilience. Reference Schoen M and Nowack K (2013) Reconditioning the stress response with hypnosis CD reduces the inflammatory cytokine IL-6 and influences resilience: a pilot study. Complementary Therapies in Clinical Practice 2013; 19 83-88 http://www.ctcpjournal.com/article/S1744-3881(12)00088-6/abstract
Start eating prebiotics to reduce stress levels
When we are under pressure, stressed or anxious our bodies react, for some people this means they develop tension in the neck & shoulders, for others they get butterflies in their stomach or their digestive system becomes more sensitive. Stress messes with your they bacteria in your gut and creates a viscous circle that makes stress and anxiety attacks even worse. While we are all familiar with probiotics or good bacteria which you can buy in tablet form in health food shops or are added to yogurts. What you may be less familiar with are prebiotics which are the "food" for the good bacteria in your gut. Prebiotics can undo the impact stress has on the gut. They are found in plant fibers like
- raw chicory root
- raw Jerusalem artichoke
- raw garlic
- raw leeks
- raw asparagus
- raw and cooked onions
