Posture - isn't that something we hear about from our mother or our music teacher?

That may be true, but posture is now becoming one of the most central concepts in fitness training for many reasons. With the increased use of computers, computer games, driving and awkward sustained postures at work and at home, it's not surprising that the incidence of repetitive strain injuries is rising at an alarming rate. It is estimated that up to 70% of work injuries are related to repetitive strain.1 Repetitive strain injuries are also responsible for more days away from work than any other injury or illness.2

Improving your posture can help to reduce your risk of injury but it can also contribute in a positive way to your fitness program and results. If you're doing cardio activity, a tall posture will enable you to breathe more efficiently. Your workout will be more comfortable and more effective. If you're doing weights, you definitely want to develop muscle mass around a tall and upright posture. This will not only look better, but it will be much easier to maintain muscle balance. Good posture also contributes to good balance. If you are on an uneven or slippery surface, this will help you to maintain your balance and avoid injury whether playing a sport or simply walking around.

Here are some tips for staying tall:

Monitor your monitor. The ideal height for your computer monitor is to have your eyes looking directly at the top tool bar from a tall, seated position. Set it there first thing in the morning and then check your posture throughout the day. If you find you start having to look up, you'll likely find yourself slouching. Use that as a cue to take a break or simply sit up straight. Try to make a habit of doing this in the morning and in the afternoon, particularly during times when you find your energy starts to slump because you may be sliding right down with it!

Stretch it out. Whether you're at work, at home or traveling, try to fit in regular breaks for stretching. This will help to promote circulation, but it also provides the opportunity to correct your posture and return muscles back in to a balanced position.

The door jam pause. One of the most common issues with posture in that the upper body gets tight and unbalanced. The back muscles stretch out while the chest and shoulder muscles shorten and tighten throughout the day. This very often results in a rounded or hunched posture. Choose a door you go through a few times during the day. Each time you do, place your forearms against the side of the door jam as you step through and then pause at the point where your upper body is stretched out. Hold this for 10-20 seconds. You may not want to do this in your boss's doorway, but this is a great way to stretch out and balance your upper body.

Walk and talk. At home or at the office, take opportunities when you can to walk while you're on the phone. You don't have to move far, but just the fact that you change your body position will help to give your body a break from your desk, your computer or the dishes. If you try to multi-task while we're on the phone in any of these positions, you end up adding a head tilt to an already awkward posture. If you stand while talking on the phone, you end up in a taller posture and promote more circulation at the same time.

Rear-view view. Your rear-view mirror can be a great quick posture assessment. If you're driving throughout the day, set your mirrors in position first thing in the morning with a tall and upright posture. When you get back in to your car later in the day, check your mirrors. If you find they don't seem to be set right, change your posture not the mirrors. You will likely find that just by sitting up straight, they will likely be in the perfect position.

Posture is one of the easiest elements of your fitness programs to work on. It can be a challenge, however, as it can be far too easy to slouch in to old habits. Try just adding one of the tips and start incorporating it as a regular part of your day. Once you've tackled one, add one more. Improving your posture is definitely worth the effort!