How Good Is Your Posture?

Classes | Uncategorized

Posted on June 20, 2014 by Kate Halsall

good-posture
When was the last time a parent said to you, or you as a parent said to a child “stand up straight” or “stop slouching”? When was the last time you took a good look in the mirror at the way you stand (and I don’t mean to work out whether you think that that new pair of jeans makes your bum look big!). A lot of us may think that hype around posture and your body alignment is overrated; but if you want to peform that perfect squat, run or cycle the best you can, or potentially prevent future injury – you’d better read on! Deviations in your posture, and the muscle imbalances which result from it, will not only contribute towards pain (lower back, shoulders, knee) but can also lead to movement dysfunction – stopping you from reaching your full potential! So go back to that mirror and take a look – how good is your posture?

Posture is a lot more than just how we sit or stand, but we’re limited in blog space to go through everything such as pelvic alignment and joint flexibility/range of movement; so this is the best place for us to start! Using the picture above, work out which posture applies to you. I’ve then listed some corrective posture exercises, stretches to improve posture and some things to avoid! Bad posture can be improved, this is just a starting point to get you going!

Sway Back – Your hips push forward whilst your upper body leans back
DO:
Stretch your hamstrings (they are tight in this posture)
Perform planks (to strengthen deep postural muscles)
Perform hip bridges (your glutes are weak with a sway back)
DONT:
Ignore your standing posture
Sit for hours on end (it shortens and weakens muscles)
Stand with the majority of your weight on one leg (you need to stand evenly)

Lumbar Lordosis – You have an increased curve in your lower back.
DO:
Stretch your hip flexors (they are shortened due to this position)
Perform back flexion exercises i.e. crunches & knee hugs (stretches spine & helps to eliviate pain in the lower back; will also tighten abdominals)
Perform hip bridges (to activate your glutes)
Include leg curls in your workouts (for hamstrings)
DONT:
Lock your knees when you stand (it exaggerates the curve of your spine)
Do too much back extension work (your back is already in this position!)
Do too many and too heavy overhead presses i.e. military press, unless in a split stance (otherwise you’ll be prone to leaning back)

Kyphosis – The top of your back is curved and rounded.
DO:
Stretch your chest and roll your shoulders regularly (helps to correct posture)
Resistance row exercises i.e. dumbbell rows, bent over row (strengthens your weakened back and shoulder muscles)
Use resistance bands for flexibility work
DONT:
Slouch
Carry a heavy bag in one hand or on one shoulder – get a backpack/rucksack!
Overwork your chest muscles (as those muscles are already tight)

Forward Head – Your ears are not in line with your shoulders
DO:
Perform chin tucks (to stretch your neck muscles)
Stretch your upper body (to relieve tight chest, shoulders and upper back)
Lying resistance exercises (as the floor or bench will support your head)
DONT:
Sit for hours on end
Do hundreds of crunches or sit ups (as you tend to pull on your head, thus straining your neck)
Use too many pillows when you sleep

Further Reading:
http://www.exrx.net/Kinesiology/Posture.html
http://www.livestrong.com/article/450097-can-bad-posture-be-corrected/