What are the checkpoints for good posture during standing exercise?

Here are some effective illustrations for correct posture of the body while standing and performing standing exercises.

Feet & Ankle: If standing with your feet together or parallel, imagine pointing a pair of skis downhill, feet straight forward, hip width, and even distance apart. If you stand one foot in front of the other, the weight should be on the back two-thirds of the front foot and the front two-thirds of the back foot. Avoid turning heel to inside or outside.

Knees:  As in standing, knee caps should be pointed straight ahead and centered with your shoe laces while in parallel or in a one-foot forward stance. Prevent kneecaps from moving inside the ankle (knock-kneed) or outside the foot (bowlegged).

Hips: Imagine your hips as a bucket of water. Observe your hips from the front and side in a mirror to see if your "hip bucket" would be pouring water out of the front (sway back), back (tail tucked), or side (one hip hiked). Align your pelvis so no water would be spilling and hold it there during the entire exercise.

Shoulders:  Imagine being sandwiched between two panes of glass in the front and back of your body so your shoulders cannot roll/round forward. At the same time imagine you are balancing two full glasses of water on each shoulder, try and level out each shoulder to prevent spilling, maintain this posture throughout the exercise.

Chest/Sternum: Imagine your chest attached to a rope and pulley overhead with someone pulling down on the other side of the rope pulling your chest/sternum into an upward tilt while shoulders drop back and down.

Head and neck: The ideal head and neck posture is to have your ears lined up with the center of your shoulder. An easy way to find this is to use your fingers to measure the distance between your throat and tip of your chin. There should be a “3 Finger Distance” between these two points. Four fingers means you are holding your head too far forward, two fingers means you are dropping your chin down
When performing an exercise while standing, try to maintain proper posture throughout your body. Check that your feet are hip distance apart and facing forward, knees are not locked out, and hips are not rotated too far forward. Your shoulders should remain pulled back and relaxed, with your head neutral, with your ears in line with your shoulders.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.