Did you know?

Confident posture speaks volumes to your audience

A picture may be worth a thousand words, but it only takes a quarter of a second (250 milliseconds to be exact) for others to judge your competence and trustworthiness. This is according to 2011 research by Harvard Medical School and Massachusetts General Hospital. Working in any type of business sector where you're interacting with others means you must look the part, and that often begins with your appearance. One way to invoke a leadership stance is to present excellent posture.

Good posture may sound like an unimportant business tool, but Harvard Business School psychology professor Amy Cuddy couldn’t disagree more. She says people question two things when they first meet someone new: can I trust this person and can I respect him/her? Cuddy, who has been studying first impressions for more than 15 years, reveals most people (especially in a professional setting) rank competence as one of the most important factors in evaluating someone.

It makes sense when you think about it. After all, would you go to a dentist who had yellow, tobacco-stained teeth? Or hire a nutritionist with bad eating habits? Of course not. Business professionals want to prove they are intelligent and deserve to be trusted with your business. How do you want to be perceived? Are you trying to sell a product or service? Work on adjusting your posture and you may see a positive difference in the way people treat you. Just like instating other good behaviors, it may take awhile to permanently re-adjust your posture, but it will pay off in more ways than one.

The average human head weighs 10 pounds in a neutral position (ears directly over shoulders). For every inch the head tilts forward the pressure on the spine doubles. If you are holding a tablet, smartphone or other device in your lap and looking down, that equates to what feels like 20 to 30 pounds your neck is holding up.

Stop the slouch and you can eliminate pain in your neck and back, while your confidence level soars. Start with these three easy posture tweaks.

Learn your natural spine alignment
It may seem silly, but standing sideways next to a wall and having someone take a full-length picture will give you a very clear idea of your current posture. Every day, attempt to sit and stand a little taller. Place your feet, shoulders, back and head straight. Your chest should be pushed out with your hips and shoulders pressing down and back. If you’re in a standing position, contract your abdominal and glute muscles so your pelvis is centered beneath your ribs, but not tucked in. When sitting, keep your ears above your shoulders and your shoulders above your hips. Your feet should be flat on the floor (no leg crossing) and your lower back should be pressed against your chair. If there is an air pocket there, use a pillow or rolled up towel to fill the space.

Alter your everyday routines
Electronic devices aren’t going anywhere, but there’s plenty of room for improvement in how you use them. Try keeping your head lifted and your shoulders back when viewing your screen of choice—the closer you can hold it to eye level the better. When sleeping, keep your spine in neutral by lying on your back or side. Ladies: ditch the stilettos, (at least for a few hours a day!) which put a strain on your lower back, and switch your purse to alternate shoulders every 10 minutes. Better yet, invest in a lightweight handbag that can be strapped across your chest or rest on your hip. This will take the pressure off your neck, shoulders and back, eliminating aches and pains caused by a heavy handbag weighing you down.

Daily exercise moves build strength
Each of the moves below can improve your muscle memory and overall spinal alignment when performed daily, according to Rami Said, a physical therapist at Columbia University Medical Center.
1. Squats: stand straight with your feet slighter wider than hip-width and then lower into a squat position. Straighten your arms over your head with your palms turned backwards slightly to engage your upper back. Extend back up pushing from your heels. Aim for 30-60 squats a day or as many as you can do without bending or rounding your spine.
2. Shoulders: set a timer (or another reminder) to push your shoulder blades down and back every 30 minutes or more. Rolling your shoulders out will relieve upper back and neck tension from sitting too long in a hunched or slouched position.
3. Core: your pelvic floor muscles are one of the major muscle groups that make up your core. You can make these muscles stronger by doing the pillow pose. Find a firm pillow, place it on the floor under your stomach and lie on the floor face down. Take slow, deep breathes in and out for a few minutes. Not only will this activate your core muscles, but it will relax you as well—a double health bonus!

Your appearance is the first filter people use when assessing you. Sitting and standing straight is considered one of the most important physical traits to show you possess leadership skills. The next time you present yourself to someone new, think about the impression you want to make—confident and smart, or lazy and lacking competence? Recite after us: Feet planted firmly on the ground, shoulders back, chest out and head looking straight ahead.