By Nicole DePalma, MS LMT

Give this a whirl the next time you have a couple spare minutes: while standing, place your back against a wall. See if you can bring the back of your head to the wall while looking directly in front of you, not up nor down. Then, see if you can place both shoulder blades against the wall. Finally, see if you can have the backside of your pelvis against the wall, too. Seems like it should be an easy task to complete, right? Well, maybe not if you are not used to looking directly in front of you as you walk, sit, or stand. Call it the “slouch” or tech neck”, the habit of looking down constantly with your neck extended forward creates havoc for the rest of your spine, and ultimately your entire body.

Since use of cellular telephones have become the norm in our everyday activities along with peering for hours at a laptop or desktop computer or tablet, our natural posture has suffered creating headaches, sore necks and shoulders, low back pain, and sciatic nerve issues, not to mention digestive processes and improper organ functioning. Now granted, we have been slouching for years as it is much more easy to slouch than to sit in an upright position, but the use of our “techie- toys” has taken our posture imperfections to a whole new level.

What to do? Depending on your current spinal alignment, steps can be taken to bring your spine and body posture back into the setting that was originally intended for us. If you have the chance to be around a toddler, pay close attention to how they move. Notice how they sit, right up from their sit bones, lengthened from tail to top of head. Then, from that sitting position, notice how these youngsters reach forward, to the side, and behind them still lengthened, supported by back and abdominal muscles working together to free up range of motion of the shoulders and arms. Then, as toddlers begin to crawl, and walk, they look directly in front of themselves, moving with the chest gently forward, arms right along their sides or to their sides for balance. This is a terrific model from which to draw on when working on your own positioning.

We have provided four pictures for you to take a look at, and compare your posture to our model’s. The photos show a front, back, right, and left side view. You may notice that there is a bit of yarn from the ceiling to the floor that our model is lined up with, and this yarn line falls directly down the midline of the front and back views, and along a plumb line that passes from top of head, the front of the ear, the center of the shoulder joint, the rib cage, the pelvis, knees, and ankles. If possible, see if you can do the same lining yourself up either in front of a mirror, or having another person taking a look at your alignment with the line you use.

A “tech neck” will definitely bring the head, neck, and shoulders well in front of the plumb line looking at yourself from one side or the other. If you have a full “slouch”, your hips will be well in front of the side views as well. As you look at yourself, or a friend looks at you from the front or back, is one shoulder lower than an- other, or a hip that is higher, lower, tipped front or back, etc., or any other landmark that does not create symmetry from one side to the other? Actually feeling (or not feeling!) your back against the wall, or noting posture discrepancies when viewed, is the perfect place to start to bring your body back to posture health.

As “they” say, “the longest journey begins with one step”. So, try your first step being “The Look”. “The Look” is eyes gazing right in front of you, neck lengthened, top of the head to the sky, and shoulders open and easy. As best you can, try to have this become a habit. Catch yourself drooping your head or slouching your spine. If you can work on this, you may begin to notice less strain on your neck and shoulders, If you suffer from headaches, this may lessen. If you may be dealing with upset stomach, shortness of breath, or gastro-intestinal issues, a lengthened spine can offer relief by creating more space for the organs to function as they need to within your torso cavity. Postural habits are just that, habits. As a habit has been created, and new habit can take its place with a bit of diligence, and perhaps a sense of humor.

Use the photos provided here to keep checking in with your alignment, and you are on your way toward feeling better, and moving confidently. Also remember, another “win-win’ from good postural habits will allow your arms and legs to move easier by stabilizing the shoulder and pelvic girdles. How nice is that?