Good posture is a good habit that contributes to the wellbeing of the individual.
Posture is an old-fashioned concept lost among the era of technology gadgets and iPad apps. Keeping a body in motion demands that the mechanical apparatus function efficiently. Good posture is a stalwart of human biomechanical efficacy.
Good posture is that state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity irrespective of the attitude (erect, lying, squatting, stooping) in which these structures are working or resting.
Muscles Testing and Function, 4th Edition with Posture and Pain
I find it interesting that posture gets very little press, except when it comes to “fixing” how someone sits at his or her desk. In fact a whole profession, ergonomics, has arisen because of the fact that so many individuals have poor posture. And if one looks around at young teenagers today, the hope of that improving is minimal.
The non-medical dictionary definitions of posture reflect diverse functions.
a) Physical carriage; the way in which somebody holds his or her body
b) Body position; a position the body can assume, standing, sitting, kneeling or lying down
c) Attitude; a frame of mind
d) Cultivated position; a practiced arrangement of the body
This combination of body position by nature, and through cultivation highlights the malleability of our bodies. Another reason why I believe it is never too late to work on your physicality. As well as frame of mind, posture plays a crucial role in body language and subsequently how others view us.
Maybe because I am short, 5’2” I try hard to remain as “tall” as possible. What is interesting is I don’t feel short, because my posture gives me a feeling of height. I also have the sense that my clothes fit better with a healthy posture.
While this might be a vain concept to some, for me when I feel good I’m a heck of a lot more fun to be around. Perception equals reality, at any age.
What can I do?
I think there are many ways to work on posture, first is awareness. Look at pictures of yourself and notice how you stand and sit in various activities. Do you lean to one side, favor one leg; is your head tilted either forward or sideways? How do you hold your arms and shoulders? Just do a simple inventory or maybe even stand in front of a mirror and view yourself from all angles in a variety of positions.
Then play around with making small changes. For example, if you tend to stand on one leg, try dividing the weight more evenly and see how that affects the rest of your body. Notice if you do this when sitting and try to even out the weight distribution in a variety of sitting positions.
If your head tilts start carrying and using items in the other arm more often. Try sitting or standing in different locations at home or work, this forces the weaker side to adjust to new kinesthetic parameters.
Once you feel comfortable with altering your posture it might be time to bring in assistance. That could be in an informal asking a friend or family member to give you feedback. Or take it a step further and seek advice from a professional.
Therapies and exercise programs that reinforce proper body alignment:
- Alexander Technique
- Classical Pilates
- Dance Techniques; modern, ballet, ethnic, tap and others
- Feldenkrais Method
- Iyengar Yoga
- Mensendieck System
Any therapy or exercise method depends on the teacher. Look for those with certified instructors diligent about proper alignment principles. Posture should not be static and frozen, we are moving bodies. Look for teachers that promote healthy posture in both moving and stationary activities.
That is where the next piece of the puzzle comes in to play.
Core strength
It is my opinion, after a lifetime in the fitness industry; the biggest supporting role to healthy posture is having good core strength. You can find a whole other blog devoted to that right here.
Simply stated when the muscular structure of the spine operates efficiently good posture is the result. This requires strengthening of the muscles involved in spinal movements. In other words you can put a body in a healthy posture but if the body does not have the strength to support the posture sustainability is diminished.
It is important to remember that postural muscles are close and deep to the vertebrae. They differ from the larger more superficial muscles that perform lever type actions, such as the latissimus dorsi, used in the lat pulley at the gym or butterfly stroke in swimming. Postural muscles can also become weak by prolonged periods of sitting, due to remaining in a “turned-off” status or passive stretch modality.
Postural muscles perform well when regularly included in both physical activity and physical exercise. I recommend incorporating as many changes in body position throughout the day for maximum physical activity benefit. Sitting, standing, squatting, kneeling and lying positions force the postural muscles to adapt and positively reinforce muscular activity.
Subsequently, in physical exercise, such as the previously mentioned training modalities both postural and superficial musculature will be exercised. Similar to physical activity, physical exercise that utilizes diverse body positions and movement planes will enhance good posture.
Food for thought
When it comes to the techniques and methods that enhance healthy posture certain points should be considered:
- If you have hypermobile joints yoga may not be the best solution due to the wide use of passive stretching in sustained positions
- Be sensitive to pain and acknowledge your body’s signals
- Seek advice from a physical therapist for issues of both chronic and acute injuries, particularly if pain persists
- Think mobility not flexibility for maximum postural support
- Real core strength demands 360° training for postural efficacy
“Human beings are designed to move. With our spines perpendicular to earth, rather than parallel to it, we are only anchored to the ground by our lower end, our pelvis and legs. Using the lower limbs as a base, our spines can coil and uncoil elastically through space, lending our arms power and range, our eyes the ability to view the entire sphere of light around us, our pelvis and legs interaction with the earth.”
Irene Dowd author of “Taking Root to Fly: Articles on Functional Anatomy” and dance/anatomy educator
