How to Achieve Alignment

Quit slouching. Proper body alignment and posture help muscles work properly, prevents strain and fatigue and enhances your appearance. When you practice good posture while standing, sitting and sleeping, the force of gravity is evenly distributed throughout the body, thus, no one part is unduly stressed. It is important to have an awareness of your own postural habits as well as an awareness of proper posture techniques. This helps you make a conscious effort to self-correct whenever it is necessary. Practice good posture to achieve optimal body alignment.

Instructions

    • 1

      Keep your body in the correct position while standing. Keep your head directly over your shoulders and your upper back straight with your shoulder blades held flat against your back. Your ear, shoulder and hip should appear in a straight line when viewed from the side. Relax your shoulders, but keep them straight as well. Hold your pelvis in a neutral position with your abdominal muscles held in. Unlock both knees and place your feet hips width apart. Inhale and exhale slowly and naturally.

    • 2

      Practice good posture while sitting to help improve your body's alignment. Sit with your back straight, your buttocks touching the back of the chair and your shoulders back in a relaxed position when sitting at a computer workstation or a desk. Distribute your weight evenly on your hips and do not cross your legs. Keep your feet flat on the floor. Avoid sitting in the same position for more than 30 minutes. Be aware of your posture each time that you sit.

    • 3

      Take measures to keep your body aligned properly while you are sleeping. Use a thin pillow to keep your head level with your spine no matter what position you are sleeping in. Place a pillow under your lower legs while sleeping on your back and use one between your thighs when you are sleeping on your side. These measures can help to maintain proper body alignment while you are resting.

    • 4

      Use a proper technique to lift heavy objects. Hold your back straight, bending only at the knees and hips. Keep your stance wide, your feet firm on the ground and use your leg muscles to lift. Use a continuous motion as you lift rather than one that is jerky.

    • 5

      Incorporate stretching techniques into your daily routine. Learn a few basic stretches like the hip flexor stretch to help achieve better body alignment. Hold stretches for at least 20 or 30 seconds before you relax and repeat.