Contributed by Natalie S.


Does that phrase sound familiar to you?  If you’re like me you probably heard this refrain time and time again when you were growing up. As much as I hated it then, I came to realize the benefits of this habit, benefits that last a lifetime.

Good posture makes you look confident and strong.  But good posture also keeps your bones strong and, if you stoop, you should be concerned about your bone health. Here are some tips to keep you standing tall:

Sit up straight.  Your mom is right. Sitting up straight is important.  It takes diligence and time but you can increase your core strength with yoga and pilates.

Lift weights and walk.  Weight bearing exercises such as weight lifting, climbing stairs and walking help strengthen the spine and prevent you from getting a hump on your upper back.

Strengthen the muscles around your spine.  There are special machines at the gym to work out these muscles.  Exercise the back extensors, neck flexors and pelvic muscles to strengthen the spine.  Ask for assistance to learn how to use the machines correctly.

Stretch. Yoga is great but if that seems impossible, simply stretch.  So many of us have jobs that keep us in one position, hunched over a computer desk; take a mini break every half hour and stand up. Walk over to the water cooler to refill you water bottle. Stretch at your desk.

Make sure your work station is ergonomic. Your thighs should be horizontal to the floor and your knees should be at a 90 degree angle.  The top of your monitor should be at of below eye height.

Take care of your bones and you will be sitting pretty no matter what age you are. We invite you to share your thoughts in the comment box below.