How are you Standing?

With an increase in availability of sit-stand desks in the workplace, it's a good time to look at standing posture. This can have a huge impact on muscles and joints. It’s quite a common behaviour to adopt an ‘energy-saving’ stance when standing for long periods. Some people will throw their weight on to one hip or the other, and it common to see people lock their knees back. These postures “lock” the legs and save on using the muscles to keep you erect.

Unfortunately, they also greatly change the alignment of the body, increasing localised pressure on joints and setting up unnatural muscle usage patterns that can easily become ingrained and have an effect on exercise and movement. You can even experiment for yourself by standing with your feet about shoulder-width apart and straightening your knees until they lock back. Bend and straighten several times and feel the difference in your lower back and pelvis as your pelvis rotates and your belly is thrust forward. Also feel how it drives the weight straight down through your heel. Now try throwing your weight onto one hip and feel it in your heel, knee and lower back. Note how your shoulders now sit to the side of your hip.

Many people such as bouncers, chefs and retail staff stand for long periods on hard floors and end up adopting these patterns. Try to get in the habit of standing with your feet shoulder-width apart (maybe a little closer together for the ladies….) and your knees ever-so-slightly bent. Feel the natural position of your pelvis and note how the weight spreads evenly over the front and back of your feet. Try to make this your default position and also find some good supportive shoes. A formed foot-bed within the shoe will support your arches over those long days.

And if you feel yourself tiring and wanting to adopt an energy-saving posture, sit back down a while until you feel ready to stand well!