10 Steps To Better Posture
First, let’s start with a basic definition of what constitutes posture in order to have a better understanding of what we want to accomplish. Posture in the context we are discussing is defined as a position of the body or of body parts; a characteristic way of bearing one's body. This implies that posture, good or bad, is a habit and like any habit it will take time, effort and practice to change or improve. These tips are divided into 3 main categories of awareness, correction and maintaining good posture. Remember that developing good posture is the one of the quickest ways to not only look younger, feel more energetic and relieve pain but also boost your attitude and impress everyone you meet!
AWARENESS
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What is good posture? In short, proper posture is biomechanical balance of the axial skeleton. Our bones are designed as the structural framework to hold our bodies upright. Our muscular system works to move and balance that bony support and without the muscular component our bones would collapse in a useless mass. Proper posture and “alignment” of the bony structure minimizes the muscular activity required to hold us upright, move and function.
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What causes “bad posture”? Bad posture results from many factors including decreased attention to maintaining our physical body, lack of understanding of how bad posture will affect our health, physical injury and even stress or poor self-esteem. The real problem is the longer the bad habit is engrained, the harder it is to change because muscles, ligaments and joints “adapt” to this unhealthy and unbalanced posture causing physiologic changes in the tissues.
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Common postural distortions include forward head posture, rounded shoulders, dowager’s hump, an elevated hip or shoulder, pelvic rotation, pelvic tilt, foot flare, head tilt and a variety of other abnormalities. These can be signs of a more serious spinal condition like scoliosis (especially in children and teenagers), osteoporosis (in older patients) or early spinal degeneration. If you suspect these types of concurrent conditions you should seek evaluation by a qualified professional.
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How bad posture affects your health. Posture is the “window to the spine” which is a key component of how your nervous system functions. Poor posture can result in many undesirable effects including decreased circulation, joint subluxation, inadequate breathing, diminished oxygenation of the tissues, lymphatic congestion and increased physical stress on the joints, ligaments, discs and muscles. Consequently, poor posture can lead to a wide variety of symptoms and health problems.
CORRECTION
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The benefits of stretching include increasing awareness of body position, muscle tone, increased flexibility and enhanced blood flow. As we “adapt to bad posture” our muscles adaptively shorten and lengthen causing imbalances, weaknesses, aches, susceptibility to injury and diminished health in general. Proper stretching is the first step in helping return these tissues to normal function.
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Strengthening weak muscle groups is the next step in correcting poor posture. You might need to consult with a professional to help determine which groups you need to focus on individually. The most common muscle weaknesses involve the scapular stabilizer, cervical extensor, deep cervical flexor, abdominal, gluteal and quadriceps muscle groups. However, each individual is unique and it is important to isolate additional muscle groups with specific exercises to achieve the desired objective.
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Professional assistance is a good idea if you have specific questions or don’t seem to be making adequate progress. You will find varying levels of knowledge and expertise among a variety of health professional including chiropractors, physical therapists, massage therapists, acupuncturists, exercise physiologists, athletic trainers, yoga instructors and even personal trainers so it is important to ask questions about your particular situation. Evaluations could be limited to a postural examination or might require more thorough evaluations such as spinal x-rays.
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Developing the “good posture” habit takes time and effort just like any other habit you want to implement or eliminate. Some type of “reminder” is a good idea to maintain an increased level of awareness about your new habit. You could set a reminder on your watch or computer, wear a band on your wrist, stick up a reminder in your work environment or any combination that works for you. Remember that consistency and persistence are key components in achieving your goal and experts state that it takes a MINIMUM of 21 days to develop a new habit so stick with it!
MAINTAINING GOOD POSTURE
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Create a posture friendly environment at work and home is a huge aspect of maintaining good posture. Proper setup of your work station, computer and desk can keep you from slithering into the bad posture habit. The center of your computer monitor should be nose height. Adjust your chair so that your hips and knees have 90 degree bends with feet flat on the floor. Your keyboard should be placed so that your wrists are only slightly higher than your elbows. Use a headset for extended telephone conversations at home or work and use common sense during relaxation time at home. Don’t spend extended time in awkward or unnatural positions. Use a cervical pillow when you sleep to help support proper neck position.
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Be proud! Good posture says more than we consciously realize. Standing tall with your head held high, eyes forward and shoulders back impacts your self-confidence, energy level, health and how other people perceive you. Remember that you only get one chance at making your first impression and you don’t always know when that occurs! Good posture is a habit that will enhance your health and empower your attitude for a lifetime if you follow these simple steps.
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