Posture For a Healthy Body and Mind

We all have an idea of what posture is but are we familiar with the characteristics of GOOD posture? Posture, in the broadest sense, is how we hold our bodies up against gravity while sitting, standing and lying down. It encompasses the alignment of the spine, head position, how we carry our shoulders, all the way down the body through the hips, knees and feet. For some, good posture comes naturally. But for many others, the systems of the body need to be trained to be held in positions that put the least amount of strain on muscles and joints during weight bearing and movement alike.

So what is considered GOOD posture?

Let’s start with the spine. A healthy human spine has 3 natural curvatures: a concave cervical curvature (in the neck), a convex thoracic curvature (upper back) and a concave lumbar curvature (lower back). If either of these curvatures become accentuated, as can occur through chronic poor posture, not only is it unhealthy for the spine but also for the structures articulating and interacting with those regions (i.e. the hip, neck, shoulder girdle). In short, good posture is represented by a neutral spine, square shoulders held down and back, chin up, chest out, stomach in, feet forward and hips/knees neutral. If you’re able to draw an imaginary straight line through your shoulder, hip, knee and ankle, you are well on your way to a good standing posture.

Why is it important to have good posture?

The benefits of having a good posture are endless! But to name a few:

 -ensures proper use of muscles by keeping bones and joints in correct alignment.

-prevents abnormal wearing of joint surfaces that could lead to arthritis.

-decreases stress on the spine and its ligaments, helping prevent curvature abnormalities.

-allows muscles to be used more efficiently, preventing fatigue, strain and overuse problems.

-addresses weaknesses and imbalances leading to debilitating chronic pain.

-contributes to an overall better appearance! (The confidence factor)

Some might say “OK this all makes sense and I want better posture but I don’t want the bulk associated with training those muscles”. This is a common misconception. The reality is not all big muscle is strong and not all strong people are big and bulky. Strength is not only built though size, but more importantly it is built by enhancing neuromuscular connections, both within and between different muscles. So in other words, what’s important is training the body to build “muscle memory” and proper muscular coordination so that we can subconsciously keep correct posture and use proper movement patterns without undue fatigue. Weak and imbalanced muscles are not the only contributors to poor posture and the associated chronic pain. It can result from many mundane lifestyle activities such as sitting at the office, talking on the phone, carrying a bag, driving, prolonged standing and even sleeping. I’m sure you all read this list and have identified at least a couple if not all of these activities to be present in your life. This is why addressing these factors can be just as important in keeping your body in alignment as stretching and training muscles.

How do I train for better posture?

So now you’re sold (I would hope!) and you’re wondering what you can do to embark on the road to feeling and looking better. Let’s first look at the muscles that most affect our posture. Based on our above criteria for GOOD posture, it’s not too hard to see that the important muscle groups are the back extensors, core, pelvic muscles and upper back muscles. The back extensors (Erector Spinae) prevent excessive forward lean in the lower back and help maintain the desired curvature of the lumbar spine. The core abdominal muscles help stabilize the spine but also insert on the pelvis so are integral in how our upper and lower body interacts. The pelvic muscles (Hamstrings, Glutes, Quads) contribute to the static position and movement of the pelvis, which directly relates to how our spine and other structures of the upper body are carried and moved. The upper back muscles (Rhomboids, Lats, Traps) control how we hold and move our shoulder girdle, which is essential to proper static and moving posture. As you may see now, the postural muscles are not only essential in keeping the body in proper alignment against gravity but also in stabilizing the core (axial skeleton) to ensure safety and efficiency in dynamic movements of the arms and legs.

Here are some simple tips to help you build and maintain better posture in your everyday life:

• Develop antagonistic (i.e. chest/upper back, abs/lower back) muscles equally in order to prevent obvious muscle imbalances.
• Sitting for long periods at a time will cause muscles to fatigue. Sitting actually involves more force on the spine than standing, so get up, stretch and walk around!
• ALL exercise will help! Stay active while maintaining a consistent resistance training regime to ensure your muscles are behaving like they’re meant to. Also, losing fat and gaining muscle tone will make you feel great and you’ll want to show that body off with great posture.
• Lift objects with your legs by bending the knees and hip while keeping a neutral spine. Lower back injuries can put you out for weeks, greatly hampering your quest for better posture.
• BE CHEST PROUD! Many people tend to hide their chests for a number of reasons. This however causes our shoulders to slouch which is a characteristic of bad posture.
• Avoid stiff, restrictive movements. If neck/back pain already exists, there is a tendency to limit movement to avoid this pain. Unless there’s a diagnosed fracture, keep moving and stretch it out! Spinal structures are designed for movement so limiting motions will likely create more pain and further restrict movement. Try some of these exercises for lower back pain (http://fitnessforfreedom.com/stretch-lower-back-muscles/). 

And here are some exercise programs to help you stretch, train and coordinate those pesky postural muscles. You can access them through our workout app. All you need to do is register at https://my.fitnessforfreedom.com/ and select Start Here or Choose Your New Workout! Then choose one of the following workouts to get started on bettering your posture:

• Better Posture – No Equipment Needed! : This simple workout is designed to help stretch and strengthen muscles involved in the correct alignment of our bodies. Practice makes perfect!
• Better Posture After Sitting All Day: Sitting creates a plethora of muscular and postural issues. This program is aimed at addressing common issues associated with sitting for prolonged periods of time.
• Get Rid of Your Hunched Shoulders: This postural workout focuses on training the muscles that help you hold your shoulders down and back, while stretching tight muscles that may be contributing to your poor posture. All you need is a band and a stability ball and you’ll be working your way back to better posture!
• Fix Muscle Imbalances for Better Posture: This workout strengthens your postural muscles while insuring even training of antagonistic muscle groups. Combining equal emphasis on push and pull exercises, you can get strong and perfect your posture!

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