In Bootcamp we’re constantly trying to correct form and posture. Over time, poor posture takes a serious toll on you shoulders, spine, hips and knees. In fact, it can lead to numerous problems causing back and joint pain. Further, reducing flexibility and comprising muscles, all of which limit your ability to burn fat and build strength. Experts estimate that as many as 80% of the population will experience a back problem at some time in their lives. But you can head of these problems by taking simple corrective measures to fix your form.
The spine has two natural curves you need to maintain the double ‘C’ or ‘S’ curves. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you’re leaning forward.
Using a mirror, align your ears, shoulders, and hips. Proper alignment places your ears loosely above your shoulders, and hips. These points make a straight line, but the spine itself curves in a slight ‘S’. You’ll find that this doesn’t hurt at all.
Fixing your form
• Align your ears over your shoulders. Raise both arms out to sides at shoulder height. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Do ten reps.
• Be a penguin. Place elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders and your ears aligned, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do 20 reps.
• Stretch. Tilt your head in all four directions (forward, back, left, right), and gently massage your neck.
• Do yoga. Yoga is also excellent for posture.
• When you’re walking, keep your head up and eyes looking straight ahead. Avoid pushing your head forward.
• When driving sit with your back firmly against the seat for proper back support. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.
• Always bend at the knees, not the waist when carrying or lifting objects. Use your legs and stomach muscles for lifting.
• Keep large or heavy objects close to the chest when carrying them.
• If you’re carrying something like a purse or bag lighten the load or switch sides.
• Use a firm mattress for proper back support.
• Try to sleep on your back. Sleeping on the side will damage your posture after enough repetitions. Sleeping on your back will help straighten your shoulders, and it is usually more comfortable for the back than sleeping on the stomach.
• Use a pillow to provide proper support and alignment for the head and shoulders.
These are just a few preventive measures you can use to improve your posture. Please see the website below for more useful tips. If you continue to have back problems please seek advice from a health care professional.

http://www.spine-health.com/wellness/ergonomics/ten-tips-improving-posture-and-ergonomics
Bernadette McLoughlin

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