Seriously it can feel like everyone puts everything down to stress these days, including poor posture. But the reality is, how you are feeling, not just what you are doing is affecting your body positioning. Poor posture has been scientifically linked to and been described as being due to stress.

Think about the situations below and how you use your body during these times.

We know how it feels when you’ve been stuck at your desk all day, deadlines are creeping up and the phone won’t stop ringing. We’ve been asked many times how stress affects the body and posture is a key indicator of how stressed you are feeling.

Feel better and reduce stress by improving your posture

Does this sound a little crazy, can you actually feel better by improving your posture? The research is indicating that this is actually the case. Adopting a more upright position can improve self-esteem and assist building confidence.

What happens to your posture when you’re feeling stressed?

Your whole body positioning can be affected as a response to stressful and tiring situations. Different people tend to carry themselves differently. It is worth observing the following within your own body.

In addition you may find you do some of these under some stressful circumstances and have another pattern at other times. For example you may tighten your shoulders at work and clench your hands and arms when you feel fearful.

Which of the following are you guilty of?

• Shoulders tend to creep up around ears
• Shoulders are rounded forward
• Chin sticks forward, while tilting head back
• Not using diaphragm effectively to breathe
• Back is hunched forward as you are focused on your task
• Jaw, hand, buttock or toe clenching, you are tightening up your muscles
• Crossed arms or legs
• Facial tension, frowning, looking solemn

Common poor postural pattern

We call this “Upper Crossed” posture. It is quite common in people who work at desks or have to do a lot of work with their arms out in front of them.

Over a period of time, this results in changes to the muscles. The long, over-stretched ones become a bit weaker, and the tight ones that are working too hard become a bit shortened.

What can we do about our stressed posture?

• Try to change your posture whenever it comes to mind
• Stretch the tight muscles (shown below)
• Strengthen the longer, weaker muscles
• Do some deep, diaphragmatic breathing. Breathe in slowly, thinking about filling your belly with air. Follow this by breathing out slowly, thinking about squeezing air from the bottom of your chest, like a tube of toothpaste. It may help to place your hands on your belly so you can feel it rise and fall with your breath.

Stretches for tight neck muscles

• Stand up straight
• Or alternatively, sit straight while sitting on your left hand
• Tip your right ear towards your right shoulder
• If you need to, apply pressure on your head with your right hand
• Hold for 20-30 seconds
• Repeat on the other side

• Sit up straight
• Sit on your left hand
• Turn and look towards your right armpit
• If you need to, apply pressure on your head with your right hand
• Hold for 20-30 seconds
• Repeat on the other side

• Place one hand across the middle of your upper chest, over the ends of your collar bones
• Anchor the skin on the top edge of your collar bones
• Tilt your head back.
• You may need to think about keeping your mouth closed.
• Hold for 20-30 seconds

Stretch for tight chest muscles

• Stand in a doorway or edge of cubicle
• Place your left forearm vertically along the doorframe, with your elbow at about 90 degrees
• Lean your torso forwards until you can feel a stretch in the front of your chest
• You can change the height of your arm to alter where the stretch is felt
• Hold for 20-30 seconds
• Repeat on the other side

In summary

1. Notice your posture when you are feeling stressed
2. Have a go at the stretches above
3. Check out your desk set up
4. Have an awareness of your breathing
5. If you are not getting anywhere you can always book in to see one of our Osteopaths to get further support

Know someone who would benefit from this blog post, share it on Facebook. If you would like to learn more about preventing and managing your stress-related poor posture, book in with one of our osteopaths online or call 03 9736 9408.