Good posture can make you look good and fit says Konika Luke| Fitness Columnist | Group Fitness Training Specialist

Blog by: Konika Luke

Good posture and fitness go hand in hand. This is something that most of us ignore.


When we were young, we were told to walk with a book on top of our head to practice good posture.
It’s amazing how something as simple as good posture can make a person look tall, slim and most importantly confident. And the confident man is the man who get’s noticed for all the right reasons.

What is Posture?

Posture is a position in which you hold your body upright against gravity. Good posture helps to minimize the amount of stress imposed on the muscles, ligaments and joints while performing our daily activities.
Our ancestors as they walked on all fours were in a better position to disperse stress on the spine. We have evolved from being four-footed to two-footed. Walking upright freed our hands for tool use, a key factor in human success. But this has also resulted in stresses from gravity on the human spine.
Scientist Latimer has compared the spine to a tower of twenty four cups and saucers. Each cup represents a vertebrae in the spine and each saucer one of the discs between each vertebrae. The spine developed curves to stay balanced when upright. Thus it could become stressed at certain points. This could result in conditions such as Lordosis or swayed back, Kyphosis or hunch back and Sciolosis, a side way curve in the spine.


Spine is a channel for communication between the  brain and the rest of the body. The brain works like a central communication station. It contains information to be communicated to every tissue, organ and cells via nerves. The lines of communication are protected by the spinal cord. When the vertebrae becomes misaligned due to a variety of stresses, the communication from the brain to the body is interrupted, which can lead to health problems.


To add to our problems is our love affair with technology. The computer age has given birth to a raft of problems. Spending six to eight hours a day in front of a computer can cause us to become “hunched and immobile”. This can cause shoulder, arm and neck problems. There could be issues with balance and co-ordination. We have evolved to be upright and mobile. More the hunch, more are the chances of the heart and lungs getting compressed. Thus reducing oxygen and blood flow. A change in posture also occurs because of the hunched position people assume while sending a text message. This can result in neck and shoulder pain and headaches.


Most of us take our health of our spine for granted, until something goes wrong. Luckily there are ways to make sure your spine stays in top condition through out the years.


What is correct way to stand?

Most people when asked to stand with good posture, immediately stand tall, arching the spine and pulling their shoulders back. It looks uncomfortable and is a far cry from good posture. Keep it simple with the PUPPET POSTURE.

What is Puppet Posture

Imagine that you are a puppet with a string coming out at the top of your head. Gently lift the imaginary string upwards and straighten your spine. Your arms, shoulder, abdomen and neck will assume the best posture they can for your current spinal function. With regular practice it ll get easier as your spine and muscle will gain strength.


Motion is lotion for the spine. Staying active will keep the joints limber, which will make way for a healthy spine.


It takes time, work and energy to maintain the beautiful,  upright posture that evolution gifted us.


Correcting posture may be the first step towards “survival of the fittest”.

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