Lots of us have office jobs that require sitting down in front of a computer for most of the day, leading to poor posture.
But a few simple tips can help you correct your posture and teach you how to hold yourself properly.
HELLO! Online visited Dr. Michael Durtnall, Chiropractor award-winning posture guru of Sayer Back and Neck Pain Clinics in London, who showed us exactly how to sit and stand – scroll below for his top tips.
"Movement is the key to maintain good health – break up your working day with lots of short walks," says Michael.
How to sit:
"We're commonly told to sit with our backs against the chair, feet flat in front and with the top of the computer screen at eyelevel – but this is wrong and can lead to lots of pain and discomfort later on," he says.
Instead, he advises the following:
1. Sit in a chair that tilts forwards so you can sit with your feet under the chair. Keep your knees well below your hips with your weight on the back of your thighs
2. Sit with your tummy touching the desk – or as close as possible
3. Raise your screen so the centre is at your eyelevel
4. Place your arms at the table where feels comfortable and bring the keyboard to wherever your hands fall – everything should come to you, rather than you strain your body to reach
5. Keep your shoulders relaxed and your abdominal muscles activated
6. Keep your chest up, and chin in.
Additional tip: take phone calls standing up. Take every opportunity to stand up and take a break from sitting at your computer.
How to stand:
"Almost everybody stands with most of their weight on their heels," says Michael, "but your weight should be on the balls of your feet."
1. Stand with your feet hip-width apart with knees slightly bent and scoop your lower abdomen in towards your spine
2. Raise your chest and keep your chin in
3. Relax your shoulder – don't pull them back, as is commonly advised – so your head and neck align comfortably with your shoulders without muscle strain
4. Stand with your weight forward on the balls of your feet, as if ready to attack.
How to walk:
"Walking well is easy," says Michael. "Walk with your chest up and an imaginary parachute at the back of your head – look at the horizon, not the ground! And remember to keep your shoulders relaxed, not back."
Sayers Clinics boasts leading London chiropractors, osteopaths, physical therapists, acupuncturists and massage therapists who help to retrain your posture gradually over a month or two, guided by digital X-ray analysis.
For more information or to book a consultation, visit sayerclinics.com.