Vary what your body does. Let support share the work. Develop the capacity to meet everyday demands.
01 / MOVEMENT
Give the demand a change.
A position is one moment in an ongoing day. Moving, changing tasks or adjusting your support changes which structures are doing the work and how much is asked of them. This is part of what Dr Shahar means by Perpetual Posture™.
Regular changes can interrupt sustained effort and create opportunities for recovery. Recovery also depends on the preceding demand, the tissue and the person; a brief shift does not tell us that every tissue has fully recovered.
Begin with the opportunities already in your day: walk or wheel between tasks, move away from the screen during a break, or vary a long period of standing with another activity. Adapt the options to your ability and setting.
A backrest, arm support or nearby surface can carry some of a load. Better Load Sharing™ includes choosing useful support as well as considering your position and the task.
When you sit
Let the backrest support you comfortably, support your feet and bring frequently used items within reach. Consider whether your forearms can rest on a suitable surface. Keep enough room to change position.
Look for comfortable head and neck support in your usual sleeping position. Adjust your pillow so it supports the space beneath your neck without pushing your head awkwardly forwards or to one side.
What should I look for in a pillow?
Use your comfort and sleeping position to guide the adjustment. The aim is a supported, comfortable relationship between your head, neck and body. There is no pillow specification provided here for every person.
Choose shoes that feel comfortable, fit securely and support the activity you are doing. Check for rubbing or pressure. Comfortable footwear can make it easier to keep walking as part of your routine.
Exercise gives your body a planned opportunity to adapt. Strength, endurance, mobility and coordination help you meet different demands. As relevant capacity improves, a familiar task may take a smaller share of the effort available to you.
Choose activity that fits your starting point and build gradually. Walking, cycling, swimming, resistance exercise and adapted activities offer different ways to develop fitness. Match the activity to your goals and ability.
Make room for comfortable movement.
Mobility work can help you explore and maintain movement for daily tasks. Use a comfortable, controlled range and progress gradually. A full end-range target is not required for everyone.
How much physical activity should adults aim for?
WHO recommends 150–300 minutes of moderate aerobic activity, or 75–150 minutes of vigorous activity, across a week, or an equivalent combination. It also recommends strengthening all major muscle groups on at least two days a week.
Some activity is better than none. Start with manageable amounts and increase gradually. Older adults also benefit from activities focused on balance and strength. Use guidance suited to your age, health and ability.
How do exercise and everyday posture care fit together?
Exercise develops capacity. Your tasks, positions and support influence how you use it during the day. A stronger body still benefits from opportunities to vary its work and recover, while regular exercise remains valuable in its own right.
Dr Shahar’s approach brings these together: develop what you can do, consider what the task asks of you, and make care part of an ordinary routine.
Explore the images and instructions used in the Dr Posture app. Begin with spinal warm-ups and the spinal workout, then explore stabilising and core exercises as optional progressions suited to your ability.
Dr Shahar uses the Manubrium Lift to help patients find a more comfortable upright posture and ease perceived tension or effort. These clinical observations inform its place alongside movement, support and exercise.
Once you have learned the method, a familiar activity can remind you to renew the cue with low effort. Keep breathing and moving comfortably, use helpful support and continue building your physical capacity.
Start with the part of your day that offers the easiest opportunity. Let that become familiar before adding more.
MOVE
Use a transition.
Choose one change of task that can include a short movement break.
SUPPORT
Review a familiar task.
Notice one object or part of your body that could use an available support.
BUILD
Make room for activity.
Choose a manageable activity you enjoy and a realistic time to repeat it.
If an activity causes new or worsening symptoms, adjust or stop it and seek individual guidance when needed. A qualified healthcare professional can help adapt activity for an injury, health condition or limited capacity.
