How to Have a Good Posture

Introduction

• Presenter: Jam Masa, international social etiquette consultant, author, mother of two.
• Topics Covered:
  • Components of good posture
  • Correcting posture while sitting, walking, and using gadgets
  • Exercises for better posture

Sponsorship Mention

• Brand: Vivi, an eco-friendly shoe brand
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• Promo Offer: Discounts until November 30th, free shipping, 30-45 days return policy

Importance of Good Posture

• First impression: Confident vs shy/insecure
• Key components: Head, shoulders, spine/back, legs

Head Positioning

• Common Mistakes: Lifting head too high (snobbish) or looking down (shy)
• Correct Method: Chin parallel to the ground, imagining two lines: one from the chin upward and another from the ground upward

Shoulder Positioning

• Common Mistakes: Rolling shoulders up to ears (tense) or forward/inward (protective mechanism)
• Correct Method: Roll shoulders back and drop them down
• Exercises:
  • Shoulder roll: Roll and drop shoulders
  • Shoulder blade pinch: Pinch shoulder blades then relax

Spine/Back Positioning

• Key Points: Strengthen back and core muscles to maintain an upright posture
• Exercises:
  • Tucking in the belly using the wall for support
  • Comparison between relaxed and tucked in positions

Leg Positioning

• Seated Position: Feet hip-width apart, parallel on the ground
• Standing Position: Avoid locking knees, keep them slightly bent

Posture While Sitting

• Proper Sitting Exercise: Hands under sit bones, centered on palms
• Suggested Adjustments: Adjust chair height, use pillows or footrests if necessary
• Additional Tips: Use heels/flats to compensate for chair height issues

Posture While Walking

• Key Points: Weight on the ball of feet, relaxed knees, natural arm movement
• Heels Effect: Shifting weight forward corrects slouching
• Exercises: Rocking back and forth to shift weight

Posture While Using Gadgets

• Common Issue: Looking down strains neck and affects posture
• Solution: Keep gadgets at eye level, use books to elevate laptops

Importance of Exercise

• Regular strength exercises, yoga, Pilates, and stretching
• Balancing muscle training and stretching for relaxed but toned muscles

Conclusion

• Call to Action: Suggest topics, join Patreon Movie Club, buy etiquette books, enroll in online courses for certification

Contact Information: Website for more info, open for questions and comments.