Correct body posture minimizes pain and makes daily activities more efficient. Long hours at the computer, muscular imbalances, injuries and even a bad mattress all contribute to bad posture. Correct body posture keeps kinks out of the body's kinetic chain.
Head
Look straight ahead with your face, not just your eyes. Make sure your chin points straight ahead. Avoid jutting your chin forward. This leads to a forward head posture and avoids strain on the back on your neck. Maintain the natural cervical curve of your neck. That way, your ears are over the middle of your shoulders.
Shoulders
Carry your shoulders down and back without pushing your chest forward. The muscles of your back--rhomboids and rotator cuff--hold your shoulders in proper alignment. This correct body posture prevents a hunchback or kyphosis. At rest, your thumbs should point forward or out to the side.
Core
Engage your abdominal muscles. Don't suck them in; tighten them. The transverse abdominus is one of the primary muscles of the core. It functions as a girdle for your internal organs. Weak abdominals don't support the lower back and cause extra pressure on the lumbar spine, leading to swayback.
Hips and Pelvis
The pelvis should be in neutral if you have correct body posture. That way, the point of your hip--or Greater trochanter--lies right under the middle of your shoulder. Tight or weak hip flexors or hamstrings cause an anterior or posterior pelvic tilt. That, too, can cause swayback but also a flat back posture.
Lower Leg and Feet
Many people stand with their knees locked or hyper-extended, contributing to bad posture and an anterior pelvic tilt. With correct body posture, the imaginary line running down your body passes behind your kneecap and right in front of your malleolus or ankle bone. Your weight should be evenly distributed on your feet--under your big toe, little toe and in the heel.
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