Good posture is something that doesn't necessarily come naturally. Developing a postural position that's ergonomically safe and also socially appealing can seem like an overwhelming task.
This week, I'll touch on the benefits of good posture and present a few tips for developing your ideal postural position -- ideal for the long haul. In addition, I'll introduce an exercise that can have a dramatic impact on back health and postural appearance.
At one time or another, we've all had someone tell us to "sit up straight" or "stop slouching." In this age of handheld technology and small but fascinating screens, it's very easy to forget about posture and how it relates to one's overall health. There are, however, some specific benefits to making posture a priority within a fitness program.
First, good posture means that one's spine is held in a position that reduces the risk for development of imbalances or injury. Those with chronic neck or lower back pain can attest to the value of back health and how debilitating chronic pain can be. The spine is one of the most important body parts, and maintaining safe posture is an easy way to reduce one's injury risk.
There's also a social aspect to having good posture. An upright, solid postural position projects confidence and suggests intelligence -- both generally more socially appealing than their opposites. Standing and walking can be done in a variety of ways. Addressing one's posture within a fitness program typically translates into good form at work and in social settings, too.
The easiest way to improve posture is to understand how to position each of the spinal sections and then to practice aligning them regularly, as a sort of drill.
The cervical spine can be put into position by tucking one's chin to create a double chin and holding it for a while. This forces the individual to lift the back of the head toward the ceiling and tuck the chin downward, which stretches neck muscles and aligns the upper spine.
The thoracic spine is aligned by moving the shoulder blades backward and downward.
Finally, the pelvis should tilt forward (increasing your lumbar curve) slightly to put the lower back into the correct position.
Holding these three positions simultaneously for 15 seconds out of every hour of sitting should have a positive effect on the overall posture.
For those who need a little more structure, this week's exercise can be added to any exercise routine done near a wall.
1. Stand with your back against the wall with your feet about one foot out, so you're leaning back a little. Squat down just a bit so your knees and hips are slightly bent.
2. Place your arms against the wall behind you in a goal-post position with your palms facing forward. Your hands, wrists, elbows, shoulders and hips should all be touching the wall.
3. Extend your arms straight up as far as you can while maintaining wall contact the entire time.
4. After you reach your full extension, slowly lower both arms all the way down until your arms form a "W" against the wall.
5. Continue moving the arms up and down the wall for 12 repetitions.
The Wall Slide is a dynamic movement to align the spine and challenge the postural muscles. Using the wall gives us a nice frame of reference to hold correct posture, which is why I do this exercise whenever I've got a chance. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 07/20/2015