Photo Credit: TutorialsPoint
Look around you.
Notice how most people are slouching. Notice how your coworkers are hunched in the conference room, slouched over their computers, their phones, their coffee. Slouching is everywhere, so much so that proper posture has become a rare sight.
It’s easy to fall in line with others, to imitate other people’s bad habits. But if you actively pay attention to their bad posture you’ll find that you’ll automatically straighten up. You’ll see how it looks unprofessional and projects insecurity and fight against the slouch.
Say you start paying attention to how others are slouching - if you break the slouching epidemic, you won’t just look better, but you’ll feel better.
The American Posture Institute explains that “research demonstrates that although proper ergonomics is considered best practices for employee health and safety 88% of managers surveyed had not heard of ergonomic design and 94% of managers have not studied the consequences of improper ergonomics.”
You can even make it a game. Next time you’re paying attention to your posture and you start to stand or sit upright and see if others follow. See how long you can last upright. See if the amount of time you can remain upright improves each day. You can even make it a game with yourself to point out slouchers on TV.
Photo Credit: Pinterest
You can even get your friends to join in the posture game with you. Like the staring contest — you can see how long each of you lasts upright and whoever loses buys drinks at the next happy hour. Like surrounding yourself with people who eat healthily and exercise, it’s important to surround yourself with people who practice proper posture. And your friends will even thank you in the long run because who doesn’t want to feel the benefits of good posture?
I find that Thinking about posture in terms of a game makes it easier to remember. And honestly, it’s also fun. I’ve started doing it with my coworkers, but of course, I do work at UPRIGHT…
If you have trouble paying attention to your posture for long periods, you can use your UPRIGHT device as your reminder. UPRIGHT posture devices vibrate every time they sense that you are slouching to gently remind you to be upright. There’s also a customized training plan to help you build long term good posture habits.
Let’s back up and get down to some important questions on posture (pun intended). Your mom has been nagging you for years to sit upright, stand upright, walk upright and you’ve never even known what being upright looks like or listened since nagging is the worst, but now your back hurts and you’re starting to think you should have listened.
It’s actually the most comfortable and natural position for you to be in. But (you must be wondering) if it’s so comfortable and natural, why do you need an UPRIGHT posture device?
In this technological age, we’ve grown used to slouching in front of our laptops and iPhones that slouching has become the new normal. So much so that it can feel weird and strained to be upright. We continue to have poor posture even though we know it’s the cause of our lower back pain, our exhaustion, and even our insecurities.
Changing bad habits are hard. In fact, in general, it takes a month or even more to teach yourself to change bad habits and adopt new ones.
Upright posture devices are built to help you build long term proper posture habits.
Here are some answers to a few frequently asked questions about our posture trainers:
Our posture trainers are placed directly onto your back (either lower or upper depending on the device) with an adhesive sticker. Once you calibrate your proper posture, the device will vibrate whenever it senses that you are no longer sitting, standing, or walking upright. The gentle vibration serves to remind you to be upright.
Both the PRO and GO come with a customized and personal training plan in the mobile app. The training plan is based on your age, weight, and back pain. Each day the amount of time you train your posture builds so that proper posture becomes instinctive.
We get this one a lot. We launched the GO in Kickstarter this past March and it was a huge success. We raised $1.1 Million and we saw that the world wanted a posture change. Compared to the PRO, the GO is a smaller device and can be worn on the upper back. The GO gives posture feedback while sitting, walking, and standing. The PRO, our first posture device, can be worn on the lower back or the upper back and can give posture feedback while sitting and standing. While the GO is suitable for all day wear and the PRO is best used for daily training sessions, both work to build long term good posture habits.
Both the PRO and GO come with hypoallergenic adhesive stickers. The PRO comes with 64 single use adhesives, while the GO comes with 5 reusable adhesives that last up to two weeks.
UPRIGHT devices are to be worn directly on the spine, so they are discrete. No one has to know your training to be posture perfect. It’s just between you and your upright.
]]>
Photo credit: Adventures in Editing - WordPress.com
More and more adults are experiencing back pain each year. Unfortunately, most are unaware that some forms of back pain can be avoided. The truth is, our sedentary lifestyle, hours of sitting with “text neck” and “screen slouching” is negatively affecting our posture and causing serious back pain.
According to PR Newswire, Americans are sitting an average of 13 hours a day! And according to the British Journal of Sports Medicine, not only does this sedentary lifestyle increase chances of obesity, heart disease, and diabetes but it also negatively influences your posture, causing lower back pain. Your bad posture could be causing your lower back pain.
Photo Credit: Workplace Wellness
So, moral of the story, don’t get trapped by the “sitting disease!”
Stop sitting for hours on end! Or at least if you are- do it UPRIGHT. Having upright posture can make all the difference.
If you have a sedentary office job (like most of us) and your boss hasn’t upgraded to the standing desk, then sitting is an inevitable part of the day. Although you should try to get up every once and awhile to walk around and stretch, realistically, you have to complete your day’s work while sitting. So why not learn to sit without causing yourself pain?
Training to have proper posture with the help of the UPRIGHT posture trainer can help you build life-long good posture habits. It’s important to remember, sitting doesn’t have to be painful.
Infographic credit: thegoodbody.com
]]>Photo Credit: Vox
As a woman, there was nothing more thrilling than watching the Amazon Warrior Goddess take the lead, fight her battles, and save the day.
Wonder Woman looked amazing, and so so poised as she fought evil. And the one thing I couldn’t help but notice was, surprisingly, her posture. I realize this may sound unusual and I know this isn’t what most of you were paying attention. But, wow, Wonder Woman had perfect posture.
That’s the genius of perfect posture- when you’ve got it, it’s not what people notice about you, but it is what draws their attention to you. The confidence, stature, and positivity silently emanate from the stance of holding an upright posture. These qualities, the elegance, strength, and confidence are silent but strong.
A recent study from Forbes asked hiring managers is they would hire someone with poor posture, and an overwhelming majority noted that poor posture is a job killer, right off the bat.
When you don’t have proper posture- it’s all anyone can see.
So, of course, you didn’t notice Wonder Woman’s posture, I don’t blame you. Let me tell you a secret- posture is Wonder Woman’s invisible weapon. And you know what? Posture is so powerful that it can actually make anyone look like Wonder Woman, even if you don’t have her striking metal cuffs or her awesome lasso of truth.
Seriously.
I’ve haven’t grown much since 2009. So, I’ve remained a petite 5”2 for eight years now. Back in 2009 though, I looked even smaller. I slouched when entering a room, not wanting to be an overwhelming presence because I was insecure about my height. The smaller I became, the smaller I began to feel. My 8th-grade teacher saw my slouching and came up to me one day. He said something that resonated again when watching Wonder Woman kick butt.
He had said, “Stand up straight. You will feel like a giant and people will notice.”
That was it. I taught myself to sit up straight and began to feel strong, present, and confident. It was a change so powerful and so meaningful on my confidence and my ability to feel capable of anything.
And then I began to notice that most people around me had bad posture. I thought maybe they just didn’t know the secret. Or maybe they knew of the power of posture but were not capable of maintaining good posture.
Technology has made its way to our everyday lives. Wearables are giving us biofeedback to remind us to move and reach those 10,000 steps, making fitness a priority in our daily lives. So why not remind us to have proper posture?
Some posture wearables have made their way onto the market. The two main ones- Lumo Lift and UPRIGHT posture wearables. Yet a walk around the city and still see the power of proper posture has remained a secret. People are becoming more active, fulfilling their daily step goal, nutrition plan, yet still slouching over their laptops in the office.
Upright Technologies, a startup founded in 2014, wants to change that. The posture wearable devices that are attached directly to the back give immediate biofeedback through a gentle vibration, reminding you to sit, stand, walk upright.
Photo Credit: IndieWire
Photo Credit: LinkedIn
In the 1990s, we saw the introduction of the Internet, which changed life as we know it. Then in the early 2000s, we saw the debut of our can’t-live-without gadgets- smartphones and smart TVs. As the tech wave grew, everything is more accessible and daily tasks have been made more efficient. Ironically, technology has also led to major health problems, such as back pain, obesity, and heart problems.
Photo Credit: Fresh
Today, in 2017, we are seeing a surge in health and wellness wearables trying to correct the health problems produced by our sedentary life filled with technology. Technology trying to correct technology.
Let’s be real, 2017 is seeing an intense obsession with all things health and wellness. We desire to eat healthily, exercise more, count our steps, meditate, and practice overall care for our bodies is. Health and wellness, in my opinion, is the best trend yet (even better than summer 2016’s addiction to Pokemon Go!).
But besides keeping up with your favorite celebrities’ diet plans and fitness classes, you should also follow the newest corporate wellness technology.
Photo Credit: The Natural Way Health Clinic
Health and wellness have not only become a vital part of our individual lives but have also seeped into our corporate lives. Major companies, like IBM and Google, have begun to understand that implementing health and wellness programs into corporate life lead to satisfied employees and therefore, greater productivity.
Today, many corporations are committed implementing wellness programs to improve their employee's’ health and reduce work-related stress, and thereby lowering health care costs. As a result, health and wellness technologies have found their way into the workplace.
What is more, health insurance companies see the benefit in corporate wellness and are lowering their premiums for those that take part in wellness programs. According to The Verge, companies, such as Aetna, are even paying their employees to an Apple Watch, in order to encourage a healthy lifestyle for their employees and customers.
In this way, technology is once again revolutionizing the workplace.
So, what are the major corporate wellness gadgets to watch out for (and bring up to your boss)?
1)The fitness tracker:
Fitness trackers monitor your daily activity. Studies show that using fitness trackers motivates you to be active. Being active, just getting up from your desk and walking around the office is great for keeping your mind awake and increase your productivity. Whether you have a Fitbit or a Garmin, your daily reminders to get up and move are great! Keeping your body active, is vital for keeping your mind active. Using your fitness tracker at the office has actually proven to cut down on sick days and lesson illness that impacts productivity.
Photo Credit: Kogan.com
2)The Standing Desk:
Sitting all day is proven to be dangerous for your health (you increase the risk of Diabetes and Heart Disease). There are many proven benefits to the standing desk. Here are just a few: standing while working burns calories, lowers blood sugar levels, and reduces back pain.
Photo Credit: Recode
3)Walking Treadmill desk:
Does your office have a walking desk? If not, they should get on this awesome trend. Walking while working is proven to improve your mood, relieve stress, increase creativity, and promote a healthy body weight. Being sedentary is boring, trying doing your 9-5 while walking.
4)Posture wearables:
Finally, we have posture wearables. The UPRIGHT GO and UPRIGHT PRO remind you to have correct posture by gently vibrating on you back whenever they sense that you are not sitting, standing or walking upright. Having proper posture while sitting in the workplace is essential for being productive, feeling awake, and avoiding unnecessary lower back discomfort.
You may think that the health and wellness trend is just a fad, but being healthy is cool and this fad is going to stick. There are only benefits to incorporating health and wellness gadgets into our lives, so why not give it a try?
]]>
If good posture meant the difference between getting hired and being passed up for your dream job, would you start paying more attention to being upright?
Sounds crazy, right? How could body language be a make or break point? How could it be even more important than an extensive resume or good college GPA?
The majority of people tend to think that they need good posture so that other people see them as confident and poised, but forget the effects good posture has on the mind and mood.
In reality, posture doesn’t just benefit your external appearance but also improves your internal mindset. Rather than just looking confident, with proper posture, you will feel more confident.
I know, I was skeptical once too. But a study conducted by Harvard University a few years back found that being in a “high power,” open and relaxed pose, instead of a “low power,” guarded and closed pose, affects your hormone levels, so that you trick yourself into feeling confident.
Photo Credit: Business Insider
Quite revolutionary if you ask me.
The study was called: “The Benefit of Power Posing Before a High-Stakes Social Evaluation,” and conducted by Amy Cuddy, Caroline A. Wilmuth, Dana R. Carney, in 2012.
The basics: The experiment tested whether body language affects one’s performance in high stake social situations, such as job interviews. The main question was, if good posture, or what the researchers called a “high-power” pose, positively impact these situations.
The experiment went like this: the participants took on either high-power poses or low-power poses and then prepared to deliver a speech as part of a mock interview.
The conclusion: the people who took on a “high power” pose were more successful and chosen for hire by the interviewers.
The main takeaway: “Not only do these postures reflect power, they also produce it; in contrast to adopting low-power poses, adopting high power poses increases explicit and implicit feelings of power and dominance, risk-taking behavior, action orientation, pain tolerance, and testosterone (the dominance hormone), while reducing stress, anxiety, and cortisol” (Cuddy, The Benefit of Power Posing Before a High-Stakes Social Evaluation.”)
Photo Credit: www.today.com
It sounds totally rational, yet it’s still hard for people to remember the power of having upright posture. To be upright, posture has to always be on your mind. When posture isn’t on your mind, you might just slump back down into what you might feel is a more relaxed pose.
Social Psychologist, Amy Cuddy, continued to promote her theory that body language impacts the chance of success in her TED talk “Your body language shapes who you are.”
In the TED talk, Cuddy explains, “When we think of nonverbals, we think of how we judge others, how they judge us, and what the outcomes are. We tend to forget the other audience that’s influenced by our nonverbals and that’s ourselves. We are also influenced by our nonverbals.”
Photo Credit: HBS People Space — Harvard Business School
If a job interviewer decides your future, why not make the best impression? Why not feel confident and powerful? Good posture is easily within our control and can be achieved.
I get it, it’s hard to constantly remember to get into that high power pose. And it takes the time to build good posture habits. With posture wearables such as Upright, you don’t have to remember. It reminds you to correct your posture so that your mind can focus on other important tasks.
I dare you to start being upright, to feel powerful and upright in your next high stake interview, and get that dream job.
_____________
Citation: Cuddy, Amy J.C., Caroline A. Wilmuth, and Dana R. Carney. “The Benefit of Power Posing Before a High-Stakes Social Evaluation.” Harvard Business School Working Paper, №13–027, September 2012
Photo Credit: Today's Jane - blogger
In the 18th century, proper posture was essential to everyday social situations. From elegant tea time to scandalous balls, proper posture was astutely examined. It meant the difference between being an eligible bachelor or bachelorette to being an unlucky old-maid. Proper posture was the show of confidence, intelligence, physical attractiveness, and self-control.
In the 18th century, people valued proper posture, so much so that women wore corsets to hold their bodies upright!
I can’t help but completely agree with those 18th-century dwellers. Proper posture is hot! Except, I am glad society has evolved past the corset stage.
When did that all end? When did it become acceptable to slouch?
Photo Credit: History.org
With the end of the Victorian era and the introduction of the modern era, slouching became a new reality. In the 20th century, people began to reject, what they saw as ‘old fashioned’ values and morals. Slouching became a form of rebellion against Victorian societal constrictions. Clothing became less restrictive and women moved from corsets and tight petticoats to more comfortable clothes.
Life soon became about pleasure and indulgence, as we moved into a new reality defined by consumerism. The new relaxed and comfortable clothes and furniture permitted a slouching lifestyle. And so, slouching was embraced as a cultural norm.
Photo Credit: Giphy
Today, with screens (laptops, iPhones, TVs, etc) popping up wherever we look, bad posture is no longer an act of rebelling against uptight norms, but rather a modern epidemic, causing serious back discomfort and long-term side effects. We even see today that the average, middle-aged man working in an office, spends more time sedentary than men over the age of 75, according to a recent study.
Our days are marked by endless slouching from one screen to the next. We go from hunching over our laptop at work for 8 hours to slouching over our smartphone screens, scrolling through our Facebook news feed or in my case, answering the latest Buzzfeed quizzes.
Photo Credit: digit.in
Poor posture provokes back pain. I recently came across an article in Spine Health that I found very relevant and informative.
It stated: “You may not feel any ill-effects after sitting with poor posture for a few hours, but over time the stress that poor posture places on your spine can lead to anatomical changes in your spine. This, in turn, can provoke back pain through the constriction of your blood vessels and nerves. In addition, the stress from poor posture can lead to back pain by causing problems with your muscles, discs, and joints.”
Sure, not all back pain is caused by poor posture, but because of our modern social acceptance of the “text neck” and “screen sloucher” back discomfort has become a part of work life. It has even become an accepted part of our nine-to-five daily routine.
Photo Credit: The Charger Times
This needs to stop. Please, for our own good. Let’s not bring back the corsets, but let's bring back the value in proper posture. Let’s build good posture habits and get rid of the discomfort. Your UPRIGHT posture wearable can only help.
Remember, proper posture is hot.
]]>There’s a reason why (if you don’t normally have good posture) positioning your body in the correct, upright stance can be tiring! Although it is the most correct and natural position for your body, having correct posture actually takes muscle work!
There are several exercises and stretches you can do to strengthen your core muscles and make having proper posture easier and even comfortable. The core muscles are abdominal and lower back muscles that are attached to the spine and pelvis. Strengthening these muscles makes having correct posture feel like a piece of cake.
How to do it: Lie on your back, holding your stomach muscles in, with your knees bent at a 90-degree angle and slowly straighten one leg, keeping it straight above your knee. It’s important to keep your lower back on the floor, so not to strain your back. And always alternate legs to get an equal stretch. Complete 3 sets of 12 reps.
Why is this good? This is a core stabilizer. It strengthens your core so that when you train your posture for longer, without getting tired. This exercise trains your core to work with your pelvis.
Image Credit: yoganonymous
How to do it: Lie on your stomach with the palms of your hands flat on the floor near your chest. Exhale, pull your abdominal muscles in, and then raise your head and chest off the floor, pushing up so that you lengthening your spine while keeping your hip bone on the floor. Look towards the ceiling to get a really good stretch in. Then slowly lower yourself back down to the floor. Repeat this 3 to 5 times.
Why is this good? This exercise works to directly strengthen your back muscles that help extend the spine and prevent slouching and back pain.
How to do it: Lie flat on your stomach with the palms of your hands placed between the floor and your forehead. Slowly lift your chest off the floor, while at the same time making sure not to overextend your neck. Your neck must remain parallel to the floor. Keep your chest off the floor for 3 to 5 seconds and repeat 10 times.
Why is this good? This exercise works to strengthen your lower back muscles.
Image Credit: Indian Weight Loss Blog
How to do it: Place your forearms on the ground with your elbows directly below your shoulders. Extend your legs straight, with your toes tucked below your feet, as if in a push-up position. Hold this position for 30-60 seconds, depending on your fitness level.
Why is this good? The dreaded plank exercise is the best because of its difficulty. While in plank, you are working your obliques, shoulder, and back muscles. It is the ultimate trifecta.
In every exercise it’s super important you keep your abdominal muscles sucked in! Holding your abs in is essential for strengthening your core muscles and getting the benefits from these exercises. If you have mild back pain, these exercises will help you relieve your back pain and aid your posture. BUT if you have severe back pain, you must talk to a doctor before starting a back strengthening exercise program.
And remember that these exercises can be completed alongside your Upright training plan. Strengthening your core muscles will help you keep up with your training plan and ease you into maintaining proper posture for longer.
Citation: http://www.webmd.com/fitness-exercise/guide/better-posture-exercises#1
]]>
- Place your feet flat on the ground, parallel to one another (if you’re like me and legs are too short to reach the ground, grab a foot stool and get comfortable!)
- Your back shouldn’t be totally straight, instead, you should try to maintain the natural curve of your back.
- Lift your chest slightly and hold your stomach muscles in, this allows you to keep upright while working your muscles.
- Remember, this position should feel easy and natural! If you feel an uncomfortable strain then reposition yourself so not to cause unwanted strain.
- An upright posture might feel strange in the beginning because your body might not be used to this position, but after some Upright posture training, you will start to feel the benefits.
1) Avoiding and Preventing Neck and Back Pain
Years of bad posture habits can lead to severe back and neck pain. Although, in the beginning having upright posture might also feel uncomfortable it will soon relieve your back from unnecessary strain. Good posture keeps your bones aligned so you use your muscles more effectively. And another bonus- maintaining proper posture will also avoid unnecessary medical costs for your back pain.
2) Helps with Breathing Correctly
When you’re in your screen slouching state, your rib cage is collapsed and therefore allows less air to travel through your lungs. Good posture allows you to open your airways, which allows for more oxygen to flow through your cardiovascular system. With more oxygen pumping through your blood, your body functions better and you feel more awake.
3) Makes You Look Good:
I know this might sound silly, but besides the obvious medical benefits, there are also emotional benefits. Having good posture can make you look better. Have you ever seen someone walk into your office standing tall and think “wow that guy or girl looks so cool!” You might not ascribe his coolness to his posture, but think about it - standing up straight makes you look taller, skinnier, and self-assured. Now, if that’s not a recipe for looking cool, I don’t know what is.
4) Makes You Feel Confident
Once other people start noticing your upright posture, your self-confidence will also improve. When you standing upright, your body is facing the world rather than facing the floor, the positioning of your body this way will affect your confidence. You’ll feel stronger and more present.
5) Increases Productivity and Concentration
When you have proper posture, you are breathing better and using your muscles more efficiently, so as a result, you will have a greater ability to concentrate and be productive for long periods of time. Instead of stopping what you're doing at work every 15 minutes because you are in pain, you will be able to work throughout the day. What is more, you’ll be able to enjoy your work day and feel accomplished with all that you have completed!
I hope you enjoy these great benefits from being posture perfect and now see the importance of continuing your training! Good things are coming your way, especially when you stay UPRIGHT.
]]>So I’ve come up with a list of 5 tips on how to stay motivated to keep up with your Upright posture training plan:
1) Set Realistic Goals and Give Yourself a Break
If you aren’t succeeding in completing the full 5 minutes of good posture without your Upright device vibrating, informing you of your slouching, that’s ok! The Upright training plan is meant to provide realistic goals that get more challenging each day. It’s easy to get discouraged when you feel the vibration, reminding you to sit or stand upright, but know that good posture is difficult to maintain for everyone and you are not alone. Give yourself a break! Recognize that even if five minutes of good posture is hard to maintain, with each successfully completed training day you will be able to be upright for longer.
Training is a process and habit building takes time. Still, think about how rewarding it will be when you complete your training!
2) Surround Yourself with People Who Share the Same Goal
Seeing someone eat a slice of delicious birthday cake can be detrimental if you are trying to maintain weight loss. It’s nearly impossible to say no to that creamy frosting when you see your colleagues or best friends indulging in that yummy goodness…So to keep with weight loss goals, it’s important to surround yourself with a community of people who are trying for the same objective.
The same goes for posture training. Surround yourself with a community of people who are using Upright posture trainer devices and you will be motivated to continue training. There’s no doubt that seeing others with practicing good posture can be both contagious and motivating.
If your colleagues or friends haven’t gotten into the good posture game, encourage them to get an Upright device so you can start training together.
3) Be consistent
Forming good habits can be challenging, but if you keep consistency then good posture will soon become intuitive. Your Upright posture device will build your training plan incrementally and so each day you will train for longer. If you put your device on each day at the same time, your body will slowly get used to practicing proper posture regularly and training will quickly become easy breezy.
4) Get competitive
Competition tends to have a bad rep, but it can totally be used for positively if practiced the right way. For example, you can make good posture a competition with yourself and your colleagues. You can see who can maintain good posture the longest and make a game out of it.
You can also be in competition with yourself. Look at how long you maintained upright posture on your Upright app and try to beat your score each day. This is a really good way to stay motivated and feel daily improvement in your posture.
5) Get involved in other health and wellness activities
Being posture perfect is only one element of practicing overall health and wellness. Be sure to keep active, go for a run, join a fitness class, practice corporate wellness, and have a balanced diet. If you practice wellness in other areas of your life, it will be easier to continue with the Upright posture training. You will be working on Upright posture while becoming a fitter, happier, and better you.
]]>Working nine-to-five isn’t easy. Four-thirty starts to round the clock and not only is your mind out the door, but your back is aching and begging for a massage. Hours of being a “screen sloucher,” hunching over your laptop, waiting to get home to lay down and ice your back is no way to live. The pain can be so distracting that it can make a nine-to-five job seem like a death sentence.
The thing is, this problem...is totally solvable.
Having good posture can be tiring too. You’re working a lot of ab muscles to keep your back straight and that’s not easy! Believe, I’ve been there.
The solution? The best way to maintain your momentum with good training habits is to get up every once and awhile and stretch. Just stand upright, feet parallel, gaze upward, with arms open in a horizontal line, as if saying hello to the world. Now do that for ten reps throughout the day.
If you don’t feel comfortable stretching in front of your colleagues, it’s also great, to stand and walk around the office a bit - go visit a co-worker on the other side of the office or refill your water bottle or make yourself a coffee. Any movement is good to get the body feeling awake again and re-energizing your back and core muscles.
With the never-ending emails to read through, the business meetings to sit in, presentations to write, it’s easy to forget your posture training at work. Your head will, a lot of the time, be elsewhere and posture training will be on the backburner. Without that extra reminder, your grandma would give, it’s hard to remember to maintain proper posture.
The Solution? If you set a reminder on your phone, calendar app, an old fashioned sticky note, or use your UPRIGHT PRO or GO once an hour or every two hours, you’ll quickly jump right back into your training habits. It takes an average of 21-30 days of repetitive action to make something an intuitive habit. So the more, good posture becomes an intuitive habit, the less you’ll need phone reminders.
One of the major causes of the “screen sloucher” epidemic is the height of your laptop. Generally, laptops and desktops are placed directly on the desk, resulting in the screen being below eye level. This leads to an uncomfortable forward head movement and a lot of pain.
The Solution? Raise your screen to eye level using a laptop stand. This will prevent you from leaning forward, straining your neck, and slouching your upper back. Additionally, adjust the height of your chair to be in-line with the screen and have your feet evenly placed on the floor.
I hope these tips will help you not lose sight of your posture awareness and goals. If you’re reading this, you’re already on the right track to becoming posture perfect!
And remember, the UPRIGHT device is always here to help.
While the tips above are helpful for posture beginners, if you’re serious about improving your posture and overall health and wellness, Upright posture wearables have built in sensors that respond immediately to poor posture. UPRIGHT GO and UPRIGHT PRO remind you to straighten up with a gentle vibration and have custom programs for building posture habits while sitting, standing, walking & driving.
By using an Upright device, you will not only be strengthening core muscles and burning calories at your desk (who doesn’t want that?), but you’ll also be able to commit to your good posture habits.
]]>Innovators have recognized that there is an absolute need for posture coaches and as a result, a lot of products are popping up on the market.
Yeah, there’s certainly plenty of competition out there, but let me tell you a secret -- even with new products being developed to help solve posture problems, there’s still nothing like Upright.
At the end of the day, it’s up to you how you choose to go about solving your back pain and discomfort. Still, I think it’s only fair if I present the facts of the primary posture devices on the market, so you can decide what you think is best.
So let’s talk facts:
Photo Credit: ksr-ugc.imgix
Alex+
- A wearable posture coach, placed around the neck similar to a sports style headphones, which tracks the position of your neck to track neck movements and upper back slouching.
- Connected to the Alex App, set to track your posture and to remind you to have good posture. However, the device only detects changes in the movement in your neck.
- Why is this device problematic? Changes in the neck don’t always recognize upper back slouches and never recognize lower back slouches. Also, the placement on the neck doesn’t allow for discrete posture training.
Photo Credit: gadgetflowcdn
Lumo Lift
- A wearable posture coach, placed magnetically on the front of your shirt, below your collarbone with one sensor that vibrates when the device senses that you are slouching.
- Meant to be worn throughout the day, but takes 3-60 seconds to provide feedback on bad posture.
- The Feedback is less accurate because of the device’s placement on the collarbone, rather than the spine itself.
- Why is this problematic? It’s a visible device, so you can’t train your posture discretely, the reaction is delayed so your training will be less accurate, and because of its placement, it cannot sense every form of slouching. There’s also no training program to track your posture progress.
Photo Credit: Darma
Darma
- A sensor equipped seat cushion, which monitors posture, sitting habits, and stress levels and gathers all the data on the Darma app.
- Why is this device problematic? As it is a seat cushion and not a wearable, therefore, your posture tracking would be limited to when you are sitting down.
Photo Credit: gadgetflowcdn
Ergo
- A wearable posture trainer, worn over clothes, which lifts and holds your body in proper spinal alignment.
- Meant to be worn 6 hours a day to prevent you from slouching.
- Why is this problematic? It is a very visible device, which prevents you from practicing discrete posture training. There is no training program through an app, so this device is less likely to form long-term correct posture habits.
These products are certainly competitors to UPRIGHT, but the question remains:
Are they strong competitors?
I don’t mean to brag, but UPRIGHT products solve every area that I pointed out as problematic in the other posture gadgets.
Let me tell you how:
Photo Credit: Indiegogo
UPRIGHT PRO
- Posture wearable device, placed directly on the spine, with two sensors that vibrate when they perceive a slouched posture. Is it to be worn under your shirt so as to allow discrete posture training.
- Can be used on both the upper and lower back and can track posture while sitting, standing, and walking.
- Provides a training program through the IOS and Android app that progresses each day, in order to develop natural good posture habits.
- There’s also professional usability, as more and more professional clinics are promoting the use of UPRIGHT.
Photo Credit: wearablezone
UPRIGHT GO
- A posture wearable device, placed directly on the spine, with one sensor that vibrates when it perceives a slouched posture.
- Worn on the upper back, so it’s perfect for correcting the “screen sloucher” or the “text neck”
- Can be used for sitting, standing, walking and even driving.
- Economically affordable
So, now that you know the facts. You understand, a little competition never hurt anyone. We're that confident...because we wear UPRIGHT.
]]>
1
2
3
]]>There are infinite physical and mental health benefits for keeping an upright posture, but without regular posture exercises, you might not be making enough progress to enjoy the results. Look at training your upright posture like to training for a marathon. You’d never begin day 1 trying to run the full 26 miles- you’ll start off slow, getting your body slowly adjusted to the new physical changes, and just like running, you’ll have to introduce some posture exercises. Practicing good posture isn’t just about introducing a great new habit, it’s also about strengthening your back muscles. Posture exercises help strengthen your core and spine. Start slow and practice sitting or standing straight for a few minutes a day and then gradually increase.
If you’re not completely sure that you stand straight- practice this useful posture exercise.
Find a empty wall in your house or at work and stand with your back against the wall – ensure your heels are also touching the wall. Your shoulder blades and posterior should be in contact with the wall. You should feel a gap between your lower back and the wall where there should be a natural arch, a space of about 2 inches. Next, place the back of your head against the wall and tilt your chin down a little. Think of yourself with a string attached to your head and someone pulling on the string in an upwards motion.
Try and stand like this for 60 seconds and get used to the feeling of standing tall and straight. Incorporating these posture exercises into your everyday life with help train your back and mind. Remaining mindful will help retrain your back and ultimately you’ll reap the boundless benefits of a perfect posture.
]]>Our hectic lifestyles have also contributed to our poor posture. Bad sleeping habits, work and home life stress, and a poor choice of footwear can also be blamed for a Quasimodo-like appearance. Slouching can cause all sort of havoc in our bodies, triggering headaches, back pain, and problems with digestion and breathing.
So before you hurriedly type ‘how to improve posture’ into your computer, the good news is improving your posture is possible with a few tricks of the trade. Next time you catch yourself hunched over your desk at work, take a moment to sit back, relax and straighten your back. If you’re sitting too far away from your desk or computer, pull your chair closer or move your computer monitor nearer to you on your desk. Check your chair is high enough to fit your desk and you might find it helpful to ask for a footrest for your legs. Ensure you have plenty of breaks to stretch when sitting for many hours. Frequent break-taking is essential for a healthy back, but beyond posture, it’s important for your eyes and your general wellbeing. Like all habits, learning how to improve your posture isn’t going to be a quick fix. It takes a conscious effort to catch yourself slouching and then learning to correct your back.
If you’re not entirely sure if you have good posture or not, there are always ways to check. To ensure you have proper posture while you sit, you’ll need to keep your shoulders back, open your chest and make your back straight and tall.To keep your shoulders back, you need to move your shoulders back and push your chest out. You should feel your head move back as well. This should open up your chest and tuck in your abdomen muscles.
Don’t feel shy to discuss your office space with your employers, the benefits of improving your posture should be in everyone’s best interest as you become a healthier and happier employee.
]]>
Enter the corset in 1850, and despite its tendency to squeeze women to an almost premature death, the first ever posture corrector was onto something. Where once there was a clear cultural and social bias against a slouched back, today we have a real medical case against ‘the slouch’. Our love affair with sitting hunched over a computer for hours on end has contributed greatly to our current poor posture.
While generations flew by, our obsession with an upright posture had all but vanished, and in danced a more progressive society where the formalities and social norms of our stuffy ancestors were ridiculed. Attaching a moral class to a posture is, of course, an outdated practice, however, there are mental and physical positive health claims for introducing a posture corrector.
No matter the type of posture corrector you use, the act of pulling your shoulders back has far-reaching results. The body language we use, for instance, communicates far more than we realize. Arms folded can appear defensive, and looking down to the floor could be perceived as lacking in confidence. Sitting or standing with a slouched back has a similar effect, appearing unenthused or apprehensive. A straight back eludes a confident and open minded attitude.
A recent breakthrough study concluded that sitting with an upright posture can improve your coping mechanism against stress. When we sit up straight we are more likely to remember positive memories or just think positive in general. That’s not to mention the physical benefits. Poor posture has been known to cause all kinds of conditions, from spinal curvature and back pain to nerve damage and headaches. Correcting your posture improves circulation, digestion, your breathing becomes easier, and perhaps with the best side-effect of all, a straight back gives off a slimmer, younger appearance.
Slap on a boost of self-confidence and that’s more than one great reason to straighten up. So next time you find your shoulders drooping, remember; – Mom’s really do know best.
Complaints of chronic knee problems and back pain have become the norm. The rise in popularity of chiropractors, massage, yoga classes, physical therapists, and technology such as Upright is a direct result of our lifestyle choices and our less strict standards of carriage.
Proper posture helps reduce wasted energy, chronic body pain, joint dysfunctions, decreased range of motion, and other internal health issues. Starting from the ground up, we can fix how we carry ourselves and lead us to living a healthier, happier life.
Author: Susie Lemmer
Source: Fix.com is a lifestyle blog devoted to bringing you expert content to make your life easier. We’ll cover everything in and around your home, like landscaping, gardening, outdoor activities, home maintenance and repairs. From products to projects, we’ll be providing you with a daily fix of content from our experienced and knowledgeable team of writers.
]]>Your mom has nagged you enough about sitting and standing upright when you were a child, but she was right. The benefits of good posture are more than just looking good, specially as a college student where you spend most of your time sitting down at a desk in the library or an uncomfortable chair in a lecture hall. Your back suffers from this stillness and from the weight you carry on your back. Between studying, having a social life, attending lectures and building your resume, life as a student is hard, and the last thing that is in your head is to maintain a healthy posture. No worries, though, we have your back and we have some tips for you to improve your posture without even trying
1. Adjust your backpack:
One of the reasons your back hurts is because the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack.
2. Unload your backpack:
I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. Leave the heavy supplies at your apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture.
3. Wear both stripes of your backpack:
The cool kids walk around campus carrying their backpacks on just one shoulder, but the cool kids also have bad posture and back problems. Do not follow this trend, and use both straps of your backpack so the weight is evenly distributed on your back.
4. Exercise:
One hour of exercising is just 4% of your day, and it will help you relieve stress. Balancing studying, working, and your social life is stressful, and this stress is reflected on your back. Exercise, free endorphins and be less stressed.
5. Avoid slouching at your desk:
Lecture halls can be distracting and boring, and if you have a tablet, smartphone or your computer with you is even worst. I am guilty as the charge of slouching on my desk and procrastinating during lecture halls with Pinterest, but slouching actually makes you less productive, and as you know, it hurts your back. Improve your posture and productivity by sitting upright during your classes.
6. Rearrange your desk:
Looking down at your computer causes stress to your spine, and having to stretch your arm to grab the yellow highlighter across the table is not good for your posture. Have your study supplies near you when studying to avoid slouching or adding more stress to your back.
7. Give your phone a rest:
This is just a reminder that your phone is actually killing your neck. You already read all about text neck, so remember that next time you find your neck being tense or hurting.
Being a student and balancing it all is hard, but not impossible. With a little bit of discipline and the help of UPRIGHT, you can too improve your posture.
]]>It’s that time of the year, time to make new year’s resolutions and look at the broken ones we forgot to maintain. Often people forget to add “improving my posture” to their list but instead focus on losing weight, starting that diet (again), going to the gym or yoga class, and just “being” healthy. What we all often forget are the benefits of a correct posture, and how standing or sitting upright can burn more calories, improve your confidence and help you just be healthier. The great news is that you can work on all your resolutions while working on improving your posture. Here are some tips for you stick to the 2017 new year’s resolution and achieve your yearly goals:
“Exercise more” is on top of everyone’s list when it comes to resolutions, and doing it can help you maintain a good posture. Stretching and exercising daily will help you strengthen your back muscles, which will help you maintain a good posture that will, in return, help you strengthen your core muscles. It’s a win-win situation.
This doesn’t mean you need to go out for a run or hit the treadmill multiple times a day, but if you work in an office and are sitting at your desk most of the day, you should take small breaks and take a loop around the office. A five-minute break every hour will help you release stress from your muscles that have been getting tense over the course of the day.
Surrounding yourself with positive things will motivate you and help you be motivated to improve your posture and achieve all your goals. Put motivational quotes, pictures or reminders on a wall in your room, mirror or even as your phone’s screen to remind you that you can achieve what you set your mind to.
You already have an entire wall that keeps you motivated with quotes and phrases to keep you going, but actually writing your resolution of maintaining a good posture will help you achieve it. Not only it will be a constant reminder that you need to work on your posture, but it will make it more official.
Set weekly goals, keep them in mind and create a plan to achieve it. The UPRIGHT app will send you reminders and will develop a training plan for you to achieve the posture you strive so hard to have, so we have you covered on this specific resolution.
Experts say that it takes 21 days to create a new habit, which is the exact time of our training program last. What a coincidence! But no worries, you can train for more than 21 days if you wish.
Remember that improving your posture helps you achieve your new year’s resolutions because the benefits of good posture are endless. The best thing is that you don’t have to do it alone, thanks to UPRIGHT trainer that you can get here.
]]>
There are two things I can tell about you right now. Most likely you are reading this article on your smart-phone or on your computer, and your posture is not the best while you are doing so. Am I right? Your head is tilted, your shoulders are rounded and your spine is not upright. Third poor posture is called “Text Neck”, and it is the result of staring down at your screen for half of the day.
But you are not alone on this, actually, the average smartphone user spends two to four hours a day staring at their smartphone or computer, which means that they spend over 700 hours a year. Most likely, said users stare down at their phones, which causes neck stiffness and pain, instead of looking straight up with a more comfortable position that will cause less damage to the spine. When inclined, the head can feel heavier to the neck and shoulders, causing a sensation of extreme discomfort that can lead to chronic pain and back problems. This also makes your lungs lose 30% of their breathing capability, pain in the cervical spine and muscle damage. Thankfully, text neck can be avoided and the pain can be reduced.
1. Bring your phone higher when texting: Whether you are texting, checking your emails while on the go, finding the shorter route home or just looking at another cat video, try to bring your phone higher so you won’t slouch. Remember that your head feels heavier to your shoulders when tilted, so avoiding this position will help your muscles feel less stressed and tight.
2. Use a headset: When talking on the phone, try to use a headset instead of holding your phone between your ear and neck. This position causes tension and pressure to the muscles around your neck and shoulders, causing a lot of pain. By using a headset, you can maintain your upright position and still talk to those you need to. This can also help you avoid spending time on your phone which we know it causes bad posture and a lot of pain.
3. Stretch: Stretching can help you alleviate the neck pain. Tilt your head so your left shoulder and your ear touch each other, and maintain this position for 15 seconds, repeat it with the other side. Make sure to ask a physician or therapist which stretching exercises are more suitable for you. Do them while you are at your desk, watching TV or commuting to your work.
4. Take advantage of Siri: Siri does more than just tell you jokes when you ask for them. Siri can actually help you avoid text neck by just asking it to text your friends for you. Activate Siri, and ask it to make calls, send text messages or find an address. The less you look down at you phone, the less stress it will have.
5. Take breaks from your phone: You know how your mom always told you to stop spending so much time in front of the TV and go play outside instead? This can save your neck! Taking breaks from using your phone can help you reduce the stress your slouched position causes to your neck and shoulders. Go for a walk without your phone, and see how your neck will not hurt as much as it always does.
And lastly, invest in the latest smart wearable tech to help you with your posture. One that will train your core muscles as well as your back muscles, and will vibrate every time you slouch. Like UPRIGHT Pose.
]]>Back in my day, I didn’t have an UpRight trainer to help me with my posture. Instead, I had two loving, caring parents who would nag me every time I was slouching, and a cousin who will touch my spine every time I was not standing straight. Yes, it used to help my posture for about three minutes, but then I would go back to my horrible slouching position. Thankfully, we have UpRight now to train our muscles to be able to be upright without anyone else nagging us.
Getting your UpRight is the easiest part, but training consistently and learning how to properly attach your Upright to your back may be challenging in the beginning to some people. No worries though, we got your back (pun intended). Attaching your UpRight device to your back can be really easy if you follow these four steps:
Before even touching your Upright device, you should find the exact place where you want to attach your Upright. If you are walking or standing, you can place your Upright on your upper back, between your shoulder blades. If you want to train while sitting, place it on your lower back. To find the best spot for your Upright Pose on your lower back, just place both of your hands on your waist, right above your hipbone but under your ribcage. Trace your thumbs backwards until they meet on your spine. That’s where you should place your UpRight.
Agents like dirt and sweat can make it harder for the adhesive to attach to your body. Simply clean the area with an alcohol pad (you can find 8 on your UpRight box) or dry the area with a towel before attaching the UpRight trainer to your back.
Find the adhesives in your Upright box and tear one off with the liner. It is extremely important that you don’t tear out the liner until you are ready to place UpRight to your back. Once you have the single-use adhesive, attach the scotch side to the black hooks on the back of your Upright device, keeping the white paper on the adhesive. Press until it is attached properly. And now to the last step!
Now it is time to stick your UpRight to your upper or lower back. For this, simply remove the white paper from the adhesive without touching the sticky side. Place your UpRight on a vertical position on your upper or lower back (the place you initially located) while sitting. Press firmly to make sure your UpRight is attached properly. And voila! Your UpRight is properly attached to your back. Now you can turn on the UpRight and begin your training!
If you want to try this tutorial by yourself, get your Upright today and get the posture your parents always strive for you to have.
]]>1. Raise your computer screen so it is at the same level of your eyes.
Looking down at your computer, or looking up in some cases,can be one of the reason why you suffer from neck stiffness and back pain. When you look down at your computer, you put an excessive amount of stress on your neck. A study by Surgical Technology International explained that your head weighs about 10 pounds when sitting straight, but by just leaning your head 15 degrees forward, it feels like it weighs 27 pounds, which is why your neck and shoulder hurts when you lean your head. To avoid this, place your monitor perpendicular to your eyes, and if you happen to have more than one screen, make sure both are at the same level. To make things even better, maintain an arm length between the monitor and you, this way you won’t lean forward when working.
2. Arms.
Your arms should be resting on the armrests of your chair forming a 90 degree angle. If you stretch your arms, you will cause your back muscles to lose strength and in return, cause pain. To avoid this, keep your keyboard and mouse close to you, as well as the things that you use often throughout the day so they are easy to reach. There are also wrist rests to help you alleviate pain while you are writing most of the day.
3. Legs.
Did you know that crossing your legs while you sit is causing you pain? This popular position actually causes a lot of stress to your leg muscles and lower back, which is one of the many reasons why your lower back may hurt so much. When you sit down, make sure that both of your feet comfortably touching the ground, and that your knees are at a 90 degree angle. Adjust your chair so your legs are comfortable, or invest in a small bench so your feet can rest. Moreover, make sure to stretch your legs now and then while you are on your desk, and walk around your office to avoid stiffness.
4. Use a headset when talking on the phone.
We are all guilty of multitasking while working, and talking on the phone at the same time is our favorite way to save time, or so we believe. But, did you know that placing your phone between your ear and your neck creates tension on the muscles? To avoid this, get a headset so you can talk on the phone and continue working without adding stress and tension to your neck and shoulders.
5. Standing desk.
Standing desks have become extremely popular in offices because they help you maintain a good posture while working. While standing the whole day might seem impossible and tiring, using a standing desk for a few hours a day as opposed to staying seated all day, will help your posture a lot. Human beings are made for movement and not to sit around all day, and a standing desk will help you with this.
There are many ways to improve your posture in the office, and the benefits will be rewarding. From relieving back and neck pain to improving your productivity and confidence. So what are you waiting for? Improve your posture today with the help of UpRight.
]]>And, really, it’s no wonder that good posture is going viral. There are just so many benefits of good posture and so many reasons why today’s society needs good posture more than ever. As UNILAD said in their viral pick up of the UPRIGHT Posture Trainer, “We all need this!”
Why Is Good Posture a Buzzword?
So, why is everyone talking about good posture? It’s not like we’ve just started dealing with back pain or slouching. But while that’s true, it’s not the whole truth. Over the last few decades, our lives have changed dramatically.
Let’s take a look at a recent study by the British Journal of Sports Medicine, which looked at how bad sitting is for your health. Researchers found that for every hour of seated TV watching a person enjoys, they cut about 22 minutes from their life span. Now, the TV wasn’t even around 100 years ago, and it’s also not like people sit only in front of the TV. In fact, according to the Annals of Internal Medicine, more than half of the average person’s waking hours are spent sitting, and this is a major problem.
You might be wondering what sitting has to do with good posture, and the answer is everything. Sitting is what harms your posture the most, and posture-related problems are increasing in prevalence around the world. When you sit, you tend to slouch over your desk or slump over the arm of the couch, and this is where the biggest problem lies because bad posture is bad for you in so many ways.
Bad posture causes fatigue, pain, negative self-image, additional stress, weak muscles, poor concentration, and so much more. And since society is all about getting healthy, good posture has become synonymous with the hope for a better and longer life.
How UPRIGHT Encourages Good Posture
Don’t worry! There is good news. Unlike many of the viral health crazes going around, learning to sit and stand with good posture is actually quite simple. All it takes is a little training with UPRIGHT.
UPRIGHT is a smart device that works with you to correct your posture, naturally. How does it work?
It’s that easy, and you don’t even need to wear UPRIGHT all day. In only 15 minutes a day, UPRIGHT can train you to have good posture. It works by helping you to build muscle memory and core strength, so that good posture becomes as commonplace as breathing.
Even better, when you train with UPRIGHT, you don’t have to guess at your progress. Your UPRIGHT device is connected to your phone through a simple app. The app lets you set daily goals, provides tips, techniques, and video tutorials, and lets you track your posture statistics and analytics.
Physiotherapists and Chiropractors recommend using UPRIGHT to make good posture a reality in your life because it should be more than just a buzzword. Good posture should be a vital part of your healthy lifestyle.
]]>But the truth is that good posture is more than just an idea of something “healthy” that you should do. It actually affects your health and happiness far more than you know. Sitting up straight, holding your shoulders back when you stand, and keeping your core tight can positively influence your mind, body, and even other people’s opinions about you.
5 Benefits of Good Posture
Between the ages of two to five, you most likely had natural, healthy, upright, and aligned posture. You walked smoothly without stiffness and with natural balance. The amazing thing is that, at that age, you didn’t even have to try to have good posture; it just came naturally. Then, one day, you went to school, and everything changed. You learned to slump and slouch at your desk, and the rest is history.
Now, as an adult, if you want the benefits of good posture you have to work for it. It takes conscious thought and effort to sit, walk, and lie down the way nature intended. The question is, “Is it worth the effort?” We think so.
Body language is very real. How you stand, sit, and walk has long-reaching implications on your own mood and happiness as well as how other people relate to you. In fact, the way you move your body affects your thoughts in a big way. A study by Ohio State University found that opinions are closely linked to our physical behavior. For example, simply nodding or shaking or head in agreement or disagreement can change your opinion. Even more amazing, hugging yourself can reduce physical pain.
As for your posture, there are three things that happen when you change your posture:
According to an article published in the Journal of Biofeedback, your brain and body have a symbiotic relationship. Practicing good posture, movement, and exercise can increase your energy and happiness. The reality is that just as your body has physical responses to emotions—such as fleeing when you’re frightened—the reverse is true. If you stand with your shoulders back and your spine straight, you send a message to your brain that you feel powerful. That, in turn, starts neural impulses for power, confidence, and energy. In fact, it only takes a little stretching and adjustment to your posture to give you a stamina boost, according to Scientific American.
A recent study published in Health Psychology found that sitting up straight can help you cut out negative emotions. In the experiment, 74 participants were randomly assigned to slump or sit upright and then given a reading assignment. Upright participants reported high self-esteem, more arousal, better mood, and lower fear compared to their counterparts.
More than that, the benefits of good posture can affect how stressed out you feel. Sitting up or standing with good posture while you work can help you build resilience to deadlines and to-do lists. The reality is that when you suffer from depression you automatically collapse your body, dropping your head forward, and rounding your shoulders. By practicing good posture and placing your body in a poised upright and balanced position, you invoke feelings of happiness and ease.
As discussed earlier, good posture can affect how you think. In fact, one of the ways we shape our thoughts is through our physical movements. It’s called “embodied cognition” and it means that your brain looks to your face and body to understand how you feel. So, how does that relate to productivity? Well, productivity is the act of telling your brain that I’m in charge and I feel good to go. One of the benefits of good posture is the ability to put you in a productive state of mind. And it’s not all mental.
Dana Carney, a professor at the University of California, Berkeley, told Entrepreneur Magazine that posture and testosterone are interconnected and have a big affect on your productivity. When you sit or stand in a ‘power pose’ your body increases your levels of testosterone, which gives your brain the confidence it needs to approach a task and handle it.
A lot of muscle tension and stiffness is a direct result of bad posture. When you sit or stand in a slouched position, it puts all your muscles, bones, and ligaments out of alignment and balance. This causes some muscles to tighten to compensate for others, and it only takes a little bit of time for this to put stress on your body and cause pain. Worse yet, according to the International Encyclopedia of Rehabilitation, the longer you sit and stand with bad posture, the further your discomfort grows, and recovery can be slow.
One of the benefits of good posture is its ability to reduce your back and neck pain by relieving pressure on muscles, joints, and tendons that have long been under too much stress. Good posture can even help relieve your pain by increasing your circulation and oxygen intake by about 30%. That’s because good posture opens your chest cavity, allowing more oxygen to enter your body and brain.
If you’re ready to discover the many benefits of good posture for yourself, try our UPRIGHT Posture Trainer today.
]]>“Sit up straight.”
“Keep your shoulders back.”
As a child, you probably heard some form of those commands once or a thousand times. At the time, they were just words adults liked to say. Now, they hold a much deeper meaning. Bad posture doesn’t just make you look sad and pathetic; it affects your health.
Bad posture is an epidemic in the U.S. affecting millions of individuals. And it’s not a simple or unimportant matter. It causes more mental and physical complications than most people know and can have disastrous effects on your long-term health.
5 Negative Effects of Bad Posture
Bad posture changes the alignment of your spine, putting pressure on areas that don’t need it. In your natural, healthy state, your spine has a certain curve to its shape. But after you spend years slumping at your desk and standing with bad posture, the natural curve of your spine is lost. In fact, the excessive strain can become so bad that it decreases the integrity of your spinal column causing your discs to weaken and compress and your vertebrae to erode. These changes not only cause long-term pain and discomfort, but the new alignment can even make you shorter and stop your ability to absorb shock and maintain proper balance.
As stated earlier, bad posture doesn’t just make you look sad it actually makes you feel sad. A study at San Francisco State University discovered that students who slouched while they walked had increased feelings of depression and stress compared to those who skipped. A similar study at Harvard revealed that the way you carry yourself, with good or bad posture, can affect how you feel. For example, people with good posture saw a rise in testosterone, giving them a sense of power and control, and a decrease in cortisol, the stress hormone.
Bad posture doesn’t just affect your spine; it also affects your innards. Sitting and standing slumped over constricts your intestines, which can make digestion uncomfortable and contribute to issues such as acid reflux and hernias. Even more surprising, bad posture can impact your metabolism causing you to gain weight and to develop a belly pouch and larger bottom.
When your body isn’t in alignment, it isn’t happy, and the way your body tells you its unhappiness is through pain. In fact, bad posture can lead to chronic back pain and disc degeneration. The reason why is because of increased strain on your back muscles, bones, and other parts of your body. Bad posture can even cause pain in other parts of your body including your hips, shoulders, and neck, leading to tension headaches.
Just as slouching hurts your digestive tract, it also hurts your lungs and heart. An Australian study on bad posture found that individuals who sat all day slumped over their desks had a shorter life expectancy and increased risk of cardiovascular disease. Part of that increased risk could be because bad posture also restricts blood and oxygen flow, making it more difficult to breathe, speak, and engage in physical exercise.
5 Tips to Improve Your Posture
If you want to get rid of your bad posture, first, you need to make it easier to stand and sit up straight. There are a few simple exercises you can do to improve your back muscles. They include squats with weights, lunges, and shoulder rolls. Doing these exercises a few times a week can make it easier to keep the correct posture.
For most individuals, good posture doesn’t come naturally. That’s why you need to train yourself to sit and stand appropriately. The UPRIGHT Posture Trainer is simple to use and works in just 15 minutes a day. It works by gently reminding you to correct your bad posture and allowing you to track your progress over time.
It’s easier to have good posture when you’re standing. Take regular breaks throughout the day to stand up and walk around your office.
Since you most often have bad posture when you sit, make it easier on your body to correct the problem by investing in the right chairs. For your office, invest in an ergonomic chair, keyboard, and mouse. In your car, adjust your seat so your headrest is in the middle of your head and so your head is not more than 4 inches away from the seat.
When you live your life with bad posture, not only do you shorten your spine, you shorten your muscles. Stretching can help lengthen your muscles back to their natural state while also helping you to open up your body, so your organs get the oxygen they need.
]]>It might seem like a simple question, but living your life with good posture is anything but simple. The reality is that most businessmen and women spend 8-12 hours a day sitting slouched over at their desks, which leads to back pain, decreased productivity, poor health, and missed work.
The problem is that when you spend the majority of each day sitting poorly, it becomes an ingrained habit that feels impossible to break. Thankfully, it’s not impossible. All it takes is UPRIGHT and a little bit of training.
Good Posture Case Studies
To discover if good posture at work is possible and to see what difference it can make in regards to worker happiness and wellness, SAP Software Solutions and Siemens decided to team up with UPRIGHT for a Corporate Wellness Initiative. The initiative was simple; they wanted to see if they could help people develop a good posture habit just by making a few changes during their regular work day.
Both SAP and Siemens were chosen for their distinct workforces. SAP, a multinational software development corporation, employs thousands of software developers. While Siemens, a multinational electronics and electric engineering company, employs thousands of electrical engineers.
The problem with both developers and engineers is that they’re glued to their computers day in and day out ultimately resulting in bad posture habits. And few, if any, remember to sit with good posture. To see if things could change for the better, an UPRIGHT trainer was given to 13 employees at SAP and 9 at Siemens along with a custom training plans.
The training plans varied between 15-30 days, depending on the profile of each worker. However, they all started out with just five minutes a day using UPRIGHT and escalated up to training an hour a day. As for the employees, they didn’t have to disrupt their workdays at all. All they had to do was use UPRIGHT while sitting at their desk, eating lunch, or attending a meeting. Then, throughout the program, the employees had to fill out surveys about their bad or good posture and how they felt.
The results speak for themselves!
SAP Software Solutions & Good Posture Results
Though the program didn’t ask the employees to commit much of their time or energy, they got great results. 25% of all employees said that they experienced back pain relief. Even more impressive, 60% said they felt more productive while at work. And 100% said they felt encouraged to keep using UPRIGHT after the training program was completed.
In the end, every participant improved their good posture by 70%. And here’s what that looks like:
Ariel T., one of the participants, had this to say, “Halfway through my training program I became more aware of my posture, not only while sitting but also while standing, especially with an audience next to me. Standing up straight gave me a real confidence boost and, in this way, I think UPRIGHT achieved its goal. UPRIGHT became my real office companion.”
Siemens Good Posture Results
After just a few weeks of good posture training, Siemens’ engineers discovered improved posture is definitely possible. In fact, 100% of participants stated that their posture was noticeably different by the end of the program. Beyond that, 33% of the engineers said that they felt less back pain, and 55% felt more productive and awake at work thanks to UPRIGHT.
And the full picture looks even brighter!
Engineer, Alex, said, “I definitely feel the change in my posture from using UPRIGHT. There is always room for improvement, but way to go! I am looking forward to buying the product!” And fellow participant Ram had this to say, “The most important thing I think is that I achieved my goal by using UPRIGHT. It raised my awareness of my posture. Thank you for the opportunity in this pilot!”
Conclusion: Can You Train Your Body To Have Good Posture?
So, can you change your bad posture for the better? The answer is clearly a resounding yes. In both case studies, it only took a few weeks for participants to increase their posture awareness, decrease their back pain, and boost their confidence.
If you’re ready to see how UPRIGHT can work for you or your office and would also like to have good posture, buy one today!
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.
7 Benefits of Good Posture & Easy Practice Techniques
Besides helping you function optimally, good posture has innumerable benefits.
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, you can improve your breathing ability by as much as 30%.
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 pack pain relief is an excellent idea. Proper posture helps to keep your bones, joints, ligaments, and muscles properly aligned, which can prevent and relieve your back pain. Plus, over time, good posture can change the anatomical characteristics of your spine, leading to less strain and more open vessels and nerves.
Another way that proper posture 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.
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 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 of more to your height.
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 affects 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.
How you look on the outside is a reflection of what’s inside. This is especially true when it comes to your digestive system. 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, proper posture can help relieve such issues as acid reflux, constipation, and hernias.
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, you open up your body to better oxygen and blood circulation, meaning that you’ll also improve your ability to concentrate and focus.
Making Good Posture Possible
So, since you don’t have parents or teachers to yell at you about your posture as an adult, what’s the solution to bad posture? The solution is to take out the middleman.
UPRIGHT is a simple product that you can wear for just 15 minutes a day to improve your posture. It works by sending your body gentle vibrations when you start to slump or slouch. This method of training makes fixing your posture an almost subconscious decision, turning good posture into a lifelong habit.
]]>To help protect you from the fear mongering and confusion, we’re debunking the five greatest back pain myths: moving makes it worse, exercise should be avoided, scans reveal all, back pain happens without warning, and pain equals damage. Back pain is the leading cause of disability worldwide, and that means you need to be armed with the facts if you want to move on with your life.
Myth 1: “Moving will make my back pain far worse!”
Wrong! Movement is not the enemy of back pain. In fact, in many instances, bed rest and a fear of twisting, bending, and moving can actually make your back pain worse. It’s understandable. When movement causes pain, why would you want to move anymore? But lying down can work against you and even slow your healing.
The Annals of Internal Medicine published a study that reviewed 134 workers with back pain. The researchers found that those who kept moving recovered in just 58 days compared to the 87 days of recovery it took for sedentary individuals.
Myth 2: “I shouldn’t exercise, and I definitely shouldn’t weight train!”
If bed rest isn’t the best option, neither is exercise avoidance. Yes, you should reduce your normal activities, but that doesn’t mean you should stop hitting the gym. In fact, you should try and stay as active as possible.
Of course, that doesn’t mean you should start doing 100lb squats immediately. Instead, you should focus on exercising in a controlled, gradual, and progressive manner. According to the Mayo Clinic, just 15 minutes of exercise a day can help stretch and strengthen your back and supporting muscles to prevent further pain and promote recovery.
Myth 3: “A scan will reveal all of my back problems!”
In some cases, technology doesn’t hold all the answers. While a back scan can often reveal what’s going on, it’s not always that simple. Back pain is often a complex and multi-factorial issue, meaning that a spinal diagnosis isn’t straightforward.
To uncover what’s causing your back pain and what’s necessary for recovery requires a full clinical diagnostic process. This typically requires three steps:
Myth 4: “My back pain had no warning!”
Yes, it’s true that your back can suddenly “go out,” but it never happens out of the blue. The truth is that your back pain always has a cause whether it’s poor conditioning, weight gain, incorrect posture, or bad lifting mechanics.
The reality for many individuals is that back pain is a result of a cumulative effect from simple movements. Sudden back pain can also be a sign of an underlying degenerative process or neurological issues. There’s always a cause for back pain and seeing a physician is your best chance for appropriate diagnosis and recovery.
Myth 5: “If my back hurts that means that there’s damage to my spine!”
Back pain doesn’t always equal injury. While, in the past, that’s been the established view, recent research has revealed that back pain can, and often is, a holistic issue.
There are many physical, psychological, and even social factors that can lead to back pain. In fact, according to the National Institute of Neurological Disorders and Stroke anxiety and depression can even influence back pain. The only way to diagnose the cause of your back pain and to determine if your spine suffers from damage is to visit your health care provider.
Now What?
Now that you know the truth about back pain, the next step is to do something to relieve your back pain and get immediate results. That’s where Upright can help. In just 15 minutes a day, you can train your body to have better posture for decreased back pain and increased productivity.
References;
National Institute of Neurological Disorders and Stroke; http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
Mayo Clinic; http://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265
Annals of Internal Medicine; https://www.ncbi.nlm.nih.gov/pubmed/14734329
American Chiropractic Associations; http://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics
]]>
that are causing your aches and pains. Do you work in an office? If your office is not very ergonomically inclined, even the chair at your desk can be leading to mild back pain throughout your day.
Generally speaking, maintaining a healthy weight and regular exercise can be an important factor, but some might even be surprised that the most simple preventative fix of all, is actually just practicing good posture. Practicing good posture can make a world of a difference when dealing with back pain, and the first steps towards relief are simply being aware of your own posture when sitting down for long periods of time, like at the office for example. The benefits of good posture are not just preventing and aiding in the relief of back pain, but it also can make you look better too.
When thinking about posture, it might be easy to think that all you need to do is stand up straight, but posture is really all about the way in which you hold your body when sitting down at work, standing for long periods of time, heavy lifting or really any repeated task involving body movement. Luckily, you too can reap the benefits of good posture and reduce painful backaches with some helpful methods to try at home or the office yourself.
One of the most simple exercises to try is referred to as imagery. This takes literally imagining a straight line from the floor to your head, and attempting to recreate that with your back, especially when sitting down. You should be aiming to have your ears, shoulders, and hips aligned during this practice. Stretch your head upwards, increasing the space between your rib-cage and pelvis. Utilizing this easy exercise will quickly allow you to experience some of the benefits of good posture without setting aside too much extra time.
This next exercise can be completed while sitting in a chair. The shoulder blade squeeze helps to stretch out different parts on the back. You will need to first sit up straight in a chair, and rest your hands on your thighs. Next, you will need to keep your shoulders down and your chin level, looking straight ahead. From there you can slowly move your shoulders back, squeezing the shoulder blades together. You will want to hold this for 4-5 seconds each, 3-4 times, with a short relaxation in between each round.
From there, you will want to next stretch the upper body, using another really simple to do exercise. First, you will want to stand facing a corner, with your arms above your head and your hands flat on the walls (one on each). Keep your elbows at shoulder height. Next, place one foot ahead of the other, and then bend your forward knee, and exhale as you lean your body towards the corner. Be sure to keep your back straight and your head and chest upward. You will feel your chest stretching. Hold this position for about 20-30 seconds and release.
A final helpful stretch is the arm across chest stretch. First, you will want to raise your right arm to about shoulder level in front of you. Bend your elbow keeping your forearm parallel to the floor. Hold your right elbow with your left hand, then slowly pull it across your chest, which should give the feeling of a nice stretch in the upper arm and right side of the body. Hold that pose for 20-30 seconds, release, and then repeat on the other side of your body. Try three rounds of this total, and you will soon be on your way to experiencing the benefits of good posture.
These helpful tips will relieve minor back pain, but ultimately investing in ergonomic equipment will help prevent some of the pain before it has the chance to start. Utilizing the Upright Posture Trainer will let you experience first hand the potential benefits of good posture. The trainer is a wearable technology that trains you to improve your posture over time. The way it works, is that it attaches to your back with a soft piece of velcro, and vibrates whenever you slouch. The device only needs to be worn for anywhere between 5 minutes and one hour daily to get the full benefits. This simple to use device has a training program that will have the user feeling the benefits of good posture in no time at all.
Fortunately employers can significantly reduce the costs of treatment, insurance and reduced productivity by empowering their workforce. Through educational programs to build greater awareness and the provision of appropriate tools or training employers can foster cost-saving and life-saving behavioral changes. Employees benefit from being supported to prioritize their physical wellbeing and healthier staff provide huge long term financial benefits and immediate cost savings.
Cause for Concern
Even the mildest pain reduces our ability to concentrate and focus on everyday tasks – severely impacting the ability to perform in the workplace. Living with chronic pain gradually wears down motivation and is correlated with an increased risk of depression, stress, fatigue and reduced self-esteem.[iii]
Repetitive tasks, such as working on an assembly line, and heavy lifting used to be the most common causes of back pain or injury on the workplace. However, the increased prevalence of desk based jobs and our modern sedentary lifestyle is creating an alarming increase in back problems. Lack of exercise, poor posture and long periods sitting still has reduced the spinal health of the nation and over 10% of the population experience lower back pain (double the incidence of the previous decade).[iv]
Inactive and Ineffective
‘Sitting Disease’ is a very modern phenomenon which is increasing at epidemic rates – we spend on average 7.7 hours sitting every single day[v]. The human body was simply not designed to stay so still and the health implications of inactivity are starting to become apparent. Heart disease, diabetes and even premature death have all been linked to a lack of physical activity[vi]. Jobs that require long hours sitting at a desk, or other sedentary position, combined with hours spent in front of the TV are negatively impacting physical, mental and emotional wellbeing.
Motivating Movement
While exercise is hugely beneficial health it is only part of the solution – sitting still all day during the week is not outweighed by running a marathon at the weekend. To avoid the potential health risks of inactivity at work employers need to develop long term strategies to support their staff. There are a wide range of options that can be considered to prevent inactivity, increase movement, strengthen muscles and prevent problems.
From a change management perspective employers need to raise awareness of the problems associated with inactivity before they can expect employees to take action. Most people have no idea of the severity and likelihood of back problems and negative health outcomes from simply sitting still. Corporate Wellbeing Campaigns often miss this vital step in implementation – if you develop and nurture an awareness of the problems the desire to change comes from within.
Practical Solutions
To help staff make meaningful changes employers need to support a variety of workplace adaptions, including:
Standing Desks – these allow employees to stand while using the computer, draw, design or any other activity which requires a desk. This workplace adaption is increasing in popularity, however, is not a new invention and was reportedly used by Leonardo da Vinci, Benjamin Franklin and Thomas Jefferson. They take a little time to get used to (for example finding the correct posture and rebuilding the muscles needed to stand upright) but provide a safe and effective way to get the job done without the risks associated with sitting still.
Treadmill desks – a little more extreme these allow people to actively move and walk, or even run, while working. They take a high degree of concentration and definitely some practice and are more suited to hands-free activities like talking on the phone. Research has shown using this style of ‘desk’ for periods during the day improves physical and psychological wellbeing without impacting performance.[vii]
Standing Space – there are many tasks typically performed while sitting at a desk which don’t actually require the desk (for example: short meetings, talking on the phone, reading etc.) By providing employees with alternative spaces they can chose to stand, or even walk around, while working. Creating pleasant and supportive environments is critical to encouraging change – a nicely lit, ventilated, bright space full of oxygenating plants will inspire employees to use it.
Movement Breaks – one of the most effective ways to prevent injury is to take regular movement breaks. Simply standing and stretching for a few minutes has a huge impact. Employees often find it difficult to take breaks, especially when facing tight deadlines, so need active encouragement to stop working for a few minutes every hour. In addition to the physical benefits a quick stretch or brief walk helps wake-up the mind and enhances mental clarity. This behavioral change can be stimulated with: desktop timers which remind people to take a break; outdoor spaces to get some fresh air (away from dedicated smoking spaces!); marked ‘walking routes’ around buildings; incentives for employees who do take breaks.
Physical Assessments – many people are not in tune with their own physical requirements and need individual attention and assessments to identify potential problems. The mind is very ‘happy’ ignoring big issues and gentle advice – given with the right intention – can motivate individuals to look at personal health challenges. Often people become overwhelmed when faced with significant health problems, such as being very overweight, and greatly appreciate individual attention and a joint plan of action.
Tools and Training – the freedom to work comfortably requires the provision of appropriate equipment and knowledge. Blue tooth headsets, postural supports, correctly sized desks and chairs are all effective in practically supporting staff. Empowering employees should also include training, specific to the job and a general understanding of how to enhance spinal musculature and sit correctly to prevent problems later in life. The provision of effective resources also communicates an organizations genuine dedication to employee well being.
———————————————————————————————————————————————————————————————————————————
[i] Institute of Medicine of the National Academies Report. Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research, 2011. The National Academies Press, Washington DC. (page 260)
http://books.nap.edu/openbook.php?record_id=13172&page=260
[ii] Spine 2006, Dec 15;31(26):3052-60, Back pain exacerbations and lost productive time costs in United States workers, Ricci JA, Stewart WF, Chee E, Leotta C, Foley K, Hochberg MC. http://www.ncbi.nlm.nih.gov/pubmed/17173003
[iii] Mayo Clinic, Daniel K. Hall-Flavin, M.D. “Is there a link between pain and depression?” http://www.mayoclinic.org/diseases-conditions/depression/expert-answers/pain-and-depression/faq-20057823
[iv] Archives of Internal Medicine, 2009 Feb 9; 169(3): 251–258. “The Rising Prevalence of Chronic Low Back Pain”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339077/
[v] Sitting Disease by the Numbers http://www.juststand.org/tabid/674/language/en-US/default.aspx
[vi] Harvard Health 2015, Julie Corliss (Executive Editor of Harvard Heart Letter) “Too much sitting linked to heart disease, diabetes, premature death” http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618
[vii] Preventative Medicine, 2015 Jan;70:50-8, A systematic review of standing and treadmill desks in the workplace. http://www.ncbi.nlm.nih.gov/pubmed/25448843
]]>