Wealden Times | WT258 | November 2023 | Christmas Gift Supplement inside

Wellbeing
Posture
Perfect
Sarah Maxwell straightens out the facts
to help you stand – and sit – tall
istockphoto.com/halfpoint
In our fast-paced lives, the way
we hold ourselves is frequently
overlooked. We often neglect
the importance of maintaining good
posture and the impact it has on our
health and wellbeing. Posture plays a
vital role in our overall health, affecting
not only our physical wellbeing but
also our mental and emotional state.
Poor posture can lead to myriad
issues, including chronic pain, muscle
imbalances, reduced flexibility,
decreased lung capacity and even
digestive problems. It can also
contribute to feelings of fatigue,
stress, and low self-confidence.
In the next few paragraphs – the first
of a two-part exploration – I’m going
to explain how to do some simple but
very effective exercises, some of which
you can get on with whilst seated.
If you spend a lot of time at a desk and
hunched over your keyboard, you put
yourself at risk of neck and back pain.
And even if you have an ergonomic
chair and a back support, you might
find the effects more significant than
you’d expect. Below are some simple
but effective ways you can correct
your posture and make a difference to
your overall health and wellbeing.
I recommend doing these tension
release movements as often as you
can if you’re seated for an extended
period of time. I have a blue sticky
dot on my desk as a reminder (along
with numerous other coloured dots
on my phone, laptop, bathroom
mirror... In fact, my house looks like
a Damien Hirst print currently!)
You can do these exercises sitting
or standing, although it’s always a
good idea to get out of your chair
at regular intervals if possible.
Shoulder raises
Lift your shoulders up towards your
ears (breathe in through your nose as
you lift), then release your shoulders
down (breathing out through your
nose as you relax your shoulders
back down). Repeat 10 times.
Shoulder rolls
Lift your shoulders up towards
your ears, then roll them back and
down in a circular motion one way
and then the other. Make sure your
breathing is steady and relaxed
throughout. Repeat 10 times.
Shoulder blade squeeze
This is a great exercise to strengthen
the muscles between your shoulder
blades which will improve your upper
back posture. Inhale through your nose
as you squeeze your shoulder blades
together, feeling your chest open up.
Exhale and release. Repeat 10 times.
Stand in an open doorway (you can
also do this in a chair). Raise each
arm up to the side, perpendicular to
your body, bent at a 90 degree angle
at your elbow with palms forward.
Rest your palms on either side of the
door frame – if it feels uncomfortable,
try lowering your elbows down
slightly. Slowly step forward with
one foot. Feel the stretch in your
shoulders and chest. Stand as upright
as you can and try to avoid leaning
forward. Hold for 15 -30 seconds.
In next issue’s part two I’m going to
delve deeper into posture and show
you more ways to strengthen, stretch
and help you alleviate tension, for
a much improved quality of life.
Sarah Maxwell is a multiple awardwinning
Fitness and Lifestyle coach
and mum of two who juggles a lot
of balls. Find out more about Sarah
and her work at sarahmaxwell.com
Sarah shares her Fitness and Lifestyle tips
on Instagram @sarahmaxwelllifestyle
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