7 Benefits of Good Posture & How You Can Start Sitting Upright Today.

How often do you remember to maintain an upright sitting position? We’re betting that it’s not often. When you were a kid, you probably relied on adults to remind you to “sit upright” whenever you started to slouch. As adults, learning how to sit upright and maintain proper posture position is crucial for your health and wellbeing.

Good posture isn’t just an abstract concept that only concerns children. It’s absolutely vital to your health.

What Is Good Posture?

So, what exactly is good posture? The human body is naturally asymmetrical in the placement of organs and systems and, according to Sanford Health, posture is the way your muscles and skeleton hold your body erect. As for good posture, it’s the effort of placing your body in a “neutral” position so that your pelvis, trunk, and head are in their optimal position to work effectively and efficiently.

How to Achieve Perfect Upright Sitting Position

Sitting upright requires proper alignment of your entire body. The key to maintaining an upright position is understanding that good posture starts from the ground up. Here’s your step-by-step guide to sitting upright:

Step-by-Step Guide to Sitting Upright

• Feet Position: Keep both feet flat on the floor, hip-width apart
• Leg Alignment: Your knees should be at a 90-degree angle
• Hip Position: Sit back in your chair with your hips touching the backrest
• Back Alignment: Maintain the natural curve of your spine
• Shoulder Position: Pull your shoulders back and down, away from your ears
• Head Position: Keep your head directly over your shoulders, chin parallel to the floor

Remember, the goal isn’t to sit rigidly – it’s to find a comfortable upright position that you can maintain throughout the day.

How to Sit Upright: 7 Benefits of Good Posture & Easy Practice Techniques

Besides helping you function optimally, sitting upright with good posture has innumerable benefits.

1. Improved Breathing

A study by the American Academy of Physical Medicine and Rehabilitation revealed that bad posture can affect your breathing and lung capacity. The reason why is because of your frontal muscles and tendons. When you regularly slouch, these muscles become shortened, which decreases your body’s ability to take deep breaths. In fact, slumping in your seat or standing with rounded shoulders greatly decreases your ability to take in oxygen. By practicing good posture and maintaining an upright sitting position, you can improve your breathing ability by as much as 30%.

2. Back Pain Relief

Back pain is a devastating problem. It’s a $50 billion industry and affects 80% of the population, according to the American Chiropractic Association. So, anything that can provide back pain relief is an excellent idea. Proper upright position helps to keep your bones, joints, ligaments, and muscles properly aligned, which can prevent and relieve your back pain. Plus, over time, sitting upright can change the anatomical characteristics of your spine, leading to less strain and more open vessels and nerves.

3. Improved Muscle Health

Another way that maintaining an upright sitting position provides pain relief is through strengthening your muscles. Improper posture places strain on already sensitized muscles and soft tissues. By sitting and standing correctly, you’ll strengthen your core, buttock muscles, and back extensions while relieving unnecessary tension. The reality is that good posture distributes the force of gravity evenly throughout your muscles, so no one structure is over-stressed.

4. Improved Appearance

Bad posture just looks bad. Slumped shoulders give you the appearance of depression and a lack of confidence. A swayed back can make it look like you’re a few pounds heavier. And a bowed neck makes you look frumpy. Models, movie stars, and famous politicians all maintain good posture and sit upright because they understand that it portrays power and confidence while also presenting your body to its best advantage. Plus, good posture can add an inch or more to your height.

5. Decreased Fatigue & Depression

Research conducted by San Francisco State University revealed that “simply choosing to alter body posture to a more upright position can improve mood and energy levels.” The reality is that your posture has measurable effects on your optimism, energy, and even mood. The reason why is because your posture affects your state of mind, automatically. When you’re depressed, your shoulders automatically slump while when you’re relaxed or feeling happy, your posture tends to be upright and open. By changing your posture to reflect the state of mind you want, you can actually make it happen.

6. Improved Circulation and Digestion

How you look on the outside is a reflection of what’s inside. This is especially true when it comes to your digestive system. Sitting upright with good posture helps to keep your internal organs, particularly those within your abdomen, in their natural position without undue compression. When you slouch, you can interfere with the normal flow and function of your gastrointestinal system. In fact, maintaining an upright position can help relieve such issues as acid reflux, constipation, and hernias.

7. Improved Concentration

The average human brain has over 100 billion neurons and 1,000 trillion synaptic connections. These neurons and synapses are responsible for your memory concentration, and all information transmission in your brain. And these receptors are especially dependent on oxygen. By improving your posture and sitting upright, you open up your body to better oxygen and blood circulation, meaning that you’ll also improve your ability to concentrate and focus.

Common Mistakes When Trying to Sit Upright

Many people struggle with maintaining an upright sitting position because they make these common mistakes:

• Over-arching the back: Forcing an extreme curve can cause muscle fatigue
• Tensing the shoulders: Your upright position should feel natural, not strained
• Forgetting about foot position: Proper sitting upright starts from your foundation
• Slouching gradually: Without awareness, we naturally return to poor posture

Posture Training Tips for Daily Success

Developing consistent posture training habits is essential for long-term success. Here are practical techniques to help you maintain proper sitting upright position:

• Set hourly reminders: Use your phone to check your posture every hour
• Practice wall stands: Stand against a wall for 2 minutes daily
• Strengthen your core: A strong core supports upright posture
• Adjust your workspace: Ensure your monitor is at eye level
• Use the 20-20-20 rule: Every 20 minutes, check your posture for 20 seconds
• Practice posture training exercises: Simple stretches throughout the day

Best Posture Training Exercises for Sitting Upright

These simple exercises will help you develop the strength and awareness needed to maintain an upright sitting position:

Desk-Based Posture Training

• Shoulder blade squeezes: Pull shoulder blades together, hold for 5 seconds
• Neck stretches: Gently tilt head side to side and forward/back
• Spinal twists: Rotate your torso left and right while keeping hips forward
• Hip flexor stretches: Stand and step one foot back, lean forward slightly

Making Sitting Upright Effortless with Posture Training

Since you don’t have parents or teachers reminding you to sit upright as an adult, what’s the solution for maintaining proper upright position? The answer lies in consistent posture training and smart technology.

UPRIGHT is a simple posture training device that you can wear for just 15 minutes a day to improve your sitting upright habits. It works by sending gentle vibrations when you start to slump or slouch, helping you develop the muscle memory needed for maintaining an upright position. This method of posture training makes sitting upright an almost subconscious decision, turning good posture into a lifelong habit.

Whether you choose to use a posture trainer device or practice manual techniques, the key is consistency. Start with short sessions of conscious posture training and gradually build the habit of sitting upright throughout your day.