[0.000 --> 11.280]  Has anyone ever told you, stand up straight?
[11.280 --> 15.000]  Or scolded you for slouching at a family dinner?
[15.000 --> 18.600]  Comments like that might be annoying, but they're not wrong.
[18.600 --> 23.640]  Your posture, the way you hold your body when you're sitting or standing, is the foundation
[23.640 --> 29.080]  for every movement your body makes and can determine how well your body adapts to the
[29.080 --> 31.080]  stresses on it.
[31.080 --> 36.080]  These stresses can be things like carrying weight or sitting in an awkward position, and the
[36.080 --> 39.880]  big one we all experience all day every day.
[39.880 --> 41.200]  Gravity.
[41.200 --> 45.880]  If your posture isn't optimal, your muscles have to work harder to keep you upright and
[45.880 --> 46.880]  balanced.
[46.880 --> 49.880]  Some muscles will become tight and inflexible.
[49.880 --> 51.720]  Others will be inhibited.
[51.720 --> 57.320]  Over time, these dysfunctional adaptations impair your body's ability to deal with the
[57.320 --> 58.880]  forces on it.
[58.880 --> 63.520]  Your posture inflicts extra wear and tear on your joints and ligaments, increases the
[63.520 --> 69.960]  likelihood of accidents, and makes some organs, like your lungs, less efficient.
[69.960 --> 75.000]  Researchers have linked poor posture to scoliosis, tension headaches, and back pain, though
[75.000 --> 78.920]  it isn't the exclusive cause of any of them.
[78.920 --> 84.000]  Posture can even influence your emotional state and your sensitivity to pain.
[84.000 --> 87.720]  So there are a lot of reasons to aim for good posture.
[87.720 --> 89.760]  But it's getting harder these days.
[89.760 --> 94.360]  Sitting in an awkward position for a long time can promote poor posture and so can
[94.360 --> 99.400]  using computers or mobile devices, which encourage you to look downward.
[99.400 --> 103.920]  Many studies suggest that on average, posture is getting worse.
[103.920 --> 106.440]  So what does good posture look like?
[106.440 --> 111.240]  When you look at the spine from the front or the back, all 33 vertebrae should appear
[111.240 --> 113.440]  stacked in a straight line.
[113.440 --> 116.560]  From the side, the spine should have three curves.
[116.560 --> 121.160]  One at your neck, one at your shoulders, and one at the small of your back.
[121.160 --> 124.000]  You aren't born with this S-shaped spine.
[124.000 --> 126.800]  Babies' spines just have one curve, like a C.
[126.800 --> 132.800]  The other curves usually develop by 12 to 18 months, as the muscles strengthen.
[132.800 --> 138.200]  These curves help us stay upright and absorb some of the stress from activities like walking
[138.200 --> 139.600]  and jumping.
[139.600 --> 143.800]  If they are aligned properly, when you're standing up, you should be able to draw a straight
[143.800 --> 148.840]  line from a point just in front of your shoulders to behind your hip, to the front of your
[148.840 --> 152.360]  knee, to a few inches in front of your ankle.
[152.360 --> 156.800]  This keeps your center of gravity directly over your base of support, which allows you
[156.800 --> 161.280]  to move efficiently with the least amount of fatigue and muscle strain.
[161.280 --> 165.400]  If you're sitting, your neck should be vertical, not tilted forward.
[165.400 --> 169.480]  Your shoulders should be relaxed with your arms close to your trunk.
[169.480 --> 174.280]  Your knees should be at a right angle, with your feet flat on the floor.
[174.280 --> 177.320]  But what if your posture isn't that great?
[177.320 --> 179.760]  Try redesigning your environment.
[179.760 --> 184.080]  Adjust your screen so it's at or slightly below eye level.
[184.080 --> 189.640]  Make sure all parts of your body, like your elbows and wrists, are supported, using ergonomic
[189.640 --> 191.440]  aids if you need to.
[191.440 --> 196.960]  Try sleeping on your side with your neck supported, and with a pillow between your legs, where
[196.960 --> 203.040]  shoes with low heels and good arch support, and use a headset for phone calls.
[203.040 --> 206.320]  It's also not enough to just have good posture.
[206.320 --> 210.160]  Keeping your muscles and joints moving is extremely important.
[210.160 --> 217.280]  In fact, being stationary for long periods with good posture can be worse than regular movement
[217.280 --> 219.120]  with bad posture.
[219.120 --> 221.560]  When you do move, move smartly.
[221.560 --> 224.400]  Keep anything you're carrying close to your body.
[224.400 --> 228.960]  Backpacks should be in contact with your back, carried symmetrically.
[228.960 --> 234.880]  If you sit a lot, get up and move around on occasion, and be sure to exercise.
[234.880 --> 239.440]  Using your muscles will keep them strong enough to support you effectively, on top of all
[239.440 --> 244.200]  the other benefits to your joints, bones, brain, and heart.
[244.200 --> 247.880]  And if you're really worried, check with a physical therapist.
[247.880 --> 250.560]  Because yes, you really should stand up straight.