Proper Posture: It’s a Good Time To Talk About It

proper posture

It’s December, winter is here, and so is another series of lockdowns in Manitoba for the COVID-19 pandemic.

Since we know that exercise helps with depression and mood, a lockdown during the holidays is a great time to get into the habit of moving to strengthen, stretch and heal.

This month is a good time to address our proper posture. Our Musculo-skeletal system works best with ideal posture, where body weight is distributed evenly.

Unfortunately, habits, injuries and neglect can throw posture into poor alignment, which then puts stress on the body. This can lead to injury, aches, pains and dysfunction.

Studies show that poor alignment can also contribute to poor mental health, such as depression, which is becoming more of a problem during the COVID-19 lockdown.

Whether you’re scrolling Aurora’s Instagram posts or bending over to check your messages, did you know that, by simply bending forward to peek at your phone, you can put up to 60lbs of pressure on your neck? 60LBS!!!

Thankfully, there are a few quick things we can do, even while sitting.

Let’s start by doing an easy and quick posture check and correct:

Posture Check

  • Sit up in your chair
  • Hands on top of your head with elbows pointing front
  • Open your arms and point your elbows to your sides
  • Keeping your shoulder blades in place, bring your arms down to your sides
  • Maintain this posture as you continue to enjoy your food


We need to be moving and stretching. Our muscles and fascia can get tight, dehydrated and knotted up.

Therefore, always remember to stretch. Here are some easy stretches you can do at home, while sitting down.

Standing Chest Expansion

  • Sitting tall, palms up, open your arms to your sides
  • Look up, inhale
  • Exhale, release
  • Repeat

Shoulder Squeeze

  • Sit up tall
  • Arms by your side, squeeze your shoulder blades together
  • Breathe a few breaths
  • Release


Your body needs water to function. Remember to be drinking at least 3-4 litres daily, and more if you drink coffee. A good ratio is 1:1 coffee and water.

Once you set up your proper posture, take note of how this makes you feel. Do you feel more confident, brighter and better? Compare that to when you were slouching.

That’s it for this month. Feel free to keep in touch at if you have any questions about our fitness program. Have a Happy Holidays and I’ll see you in 2021!