February 23, 2015
I think about this a lot. Posture matters and you can train the muscles that make for good posture.
We often don't think much about it until something starts to hurt or goes wrong. Back issues especially come to mind. But good posture doesn't just benefit the back, it keeps our skeletal system properly aligned so that muscles in our body can be used efficiently. Here's a quick eye test. You know those diet/fitness systems that claim to get you in shape in a short amount of time? They're often marketed with before and after pics, like these.
Well, there's actually something very good about what these pictures show. What do you think is largely contributing to his better appearance in the 2nd photo? Is it the get-fit-quick product? Not likely.
He did a work out. And then he posed with better posture.
That's my educated opinion. Many of these before and after shots are merely the difference between letting the shoulder fall forward and the gut hanging out, and then standing up straight.
So, for our purposes it's a great illustration. Appearance is a good reason to make posture an important part of our health strategy. When I find myself lamenting extra pounds, of course I want to work them off through diet and exercise. But I'm also aware that my posture plays a role in how those extra pounds look on me. Bad posture makes us look bigger and less vital.
Good posture helps to make us look better which helps to make us feel better. But even more importantly, good posture makes us feel better physically. It's not a facade. It's a foundation for good health and fitness. So here are a few tips on what you can do to develop and maintain good posture.
Good Posture
Here's what good posture looks like.
There are 3 gentle curves which keep the back at it's most optimum: at the neck (cervical), the middle of the back (thoracic) and the lower back (lumbar). The shoulders are back and relaxed. The abdomen is in. Lookin' good and feeling it, physically, too. The muscles throughout the body are able to operate most efficiently.
Bad Posture
When the spine is not aligned correctly it often looks like one of these.
Slouching is one of the major issues many people have. Swayback is another. Both of them reinforce themselves into doing it more, until it seems it just the way the body is. You don't have to be unfit to have these kinds of postures. I see athletes on television who have bad posture. When you're young your body can compensate but as you get older it can catch up in the form of back pain. That can degenerate into lifelong serious issues.
Other ill effects of bad posture are headaches, blocked digestion, and disrupted blood flow which can lead to spider veins or even thrombosis in the legs.
4 Basic Exercises for Better Posture
Shoulder Rolls
Stand or sit in a comfortable position with arms at the side. Inhale and raise your shoulders and shoulder blades to your ears. Exhale and pull your shoulder blades slightly back and down to the original position. Relax momentarily. Repeat up to 10 times.
Lie face up on the floor. Bend the knees comfortably with feet flat on the floor. With your hands crossed over your chest, curl your shoulders toward your pelvis. Repeat as many as 10 times or more.
This one is a riff on the crunch. Lie on your back with your knees bent, feet flat on the floor, and hands behind your head. Press your low back into the floor, and curl your head up off the floor. Don't pull your head up with your hands - your core should do the work.Exhale and pull your navel in. Slowly pull one knee into your chest. Keeping your low back pressed to the floor--extend your other leg straight at a 45-degree angle off the floor. Keep your abdominals pulled in and your low back on the floor. If your low back arches off the floor, extend your leg higher toward the ceiling. Switch legs. Do as many as 10 extensions on each side.
Cobra Pose
This one is a yoga pose that helps strengthen the back muscles. It's good to prevent slouching. Lie on your stomach with palms flat on the floor near your ribs. Extend your legs straight behind you and press the tops of your feet into the floor.
Exhale and pull your navel in. Lengthen your spine and slowly raise your head and chest off the floor--use only your back muscles. Don't use your arms to try to push yourself up. Go as high as is comfortable for you. Keep your hips on the floor and keep your neck muscles relaxed. Slowly lower back down. Repeat up to 5 times.
There are other exercises out there but these are pretty powerful in themselves and they're easy to do in your living room. Posture can be a tough subject because it just doesn't seem that urgent or a big deal if we're not feeling any discomfort. But the back is complex and ill effects can evolve seemingly into existence. But with a little care, even if a person has a slouch or a sway back condition, exercise can do wonders.
As always, consult your physician or orthopedist if you have bad posture to make sure you get the right set of therapies to follow.