What is an Upright Posture?

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  • Written By: Troy Holmes
  • Edited By: W. Everett
  • Last Modified Date: 05 November 2019
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Posture is the term used to describe how an individual sits or stands. A good upright posture is based on proper alignment of the head, neck, shoulders and back. This position should be held in a relaxed form that does not require intense strain on any of the upper body muscle groups. The upright position is best achieved by having the head facing forward with the ears centered above the shoulders. The back should be held in a comfortable curved position with the feet aligned below the shoulders supporting the upper body.

Having an upright posture is known to reduce back and neck pain. This is because proper posture techniques align the spine area with the feet and lower back. When practicing good posture, it is important to not attempt to hold a perfectly straight line. The body has a natural "S" curve in the spine and a perfectly straight line will cause unnecessary stress on the lower back. It is better to hold the body in a relaxed position that is not slumping over.

There are several exercises that are designed to support an upright posture. These include both sitting and standing exercises. Some good examples include shoulder rotations, back stretch, and arm extensions. The intent of these exercises is to create a natural feel for holding the body in an upright position.


Many people work desk jobs that require an individual to sit behind a desk for several hours per day. A good upright posture in a sitting position can help lower the risk of back and neck strain due to excessive sitting. There are many chairs designed to help with good posture, but proper weight distribution is typically an adequate preventative measure.

A good sitting posture starts with the feet placed firmly on the ground. This provides support for the hips and the upper body. The body weight should be centered on the chair with the weight evenly distributed on the bottom. Next, the back should be held in a comfortable semi-curved position with the shoulders straight. Finally, the head and neck should be aligned with the shoulders, creating an upright position.

There are many health benefits to a having a good upright posture. It is well known as a means of improving mood, reducing muscle stress, and contributing to general well being. A good posture helps the body’s energy and blood circulation, which creates a calming effect.

Many exercise programs focus on good posture as a starting point. Some examples include martial arts, yoga, and meditation. These programs use posture as a tool to create internal energy in the human body.


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