“Stand up straight!” How many times have you been told that by your mother when you were growing up? It’s something we’ve probably all heard more than once, but you may be surprised to find out what good advice that is!
Why is proper posture so important? Good posture is essential for balance. Standing straight results in centering your weight between your feet, which allows you to maintain correct form while exercising. And proper form results in fewer (and sometimes less serious) injuries. Proper balance can also strengthen your abilities in sports and even everyday activities.
Whenever you are standing, lying down, or in a seated position, gravity is exerting force on your joints and muscles. Good posture helps to distribute that force more evenly through your body so that no single joint or muscle becomes overstressed.
Think of a building. A building with a poor foundation is going to erode over time in part due to the forces of gravity. In the same way, if you have poor posture, then your body is less likely to resist the stresses you force upon it over time simply from performing the tasks of everyday living!
When a posture therapist examines posture, we look at the alignment of the body in the standing position and pay special attention to the load-bearing joints (shoulders, hips, knees, and ankles). These joints should all be evenly aligned with one another, and with this ideal alignment the body’s weight should be evenly balanced. Proper posture also helps prevent excessive stress on joints, ligaments, and muscles.
We have come a long way from the days of hunting and gathering and our sedentary lifestyles are often a reason that so many of us wind up with less-than-perfect posture. Now we can easily spend an entire day sitting at our desks working on our computers and our evenings sitting on the couch watching television.
As we spend time staring at our (usually one of many) screens, we tend to lean the neck and head forward. This, in turn, forces the lumbar spine to round forward too. When this occurs, the weight of the head and upper body is no longer balanced over the spine and over time, this leads to muscle fatigue. This can ultimately surface as in pain in the upper back or neck.
HOW CAN YOU TELL IF YOU HAVE GOOD POSTURE?
As I mentioned previously, posture is basically the form or shape your body takes on when either standing, sitting, or lying down. Maintaining good posture means that your body’s muscles and joints are less stressed when you are in these positions.
It is possible to tell if you have good posture. Good posture means that your body is as close to its basic design as possible. If you are sitting down, this would mean that your chin is up with your head staring straight ahead, your shoulders back, your knees at right angles and feet flat on the ground.
When standing up, some elements of good posture would be that your chin is parallel to the floor, your shoulders are even, your spine is neutral, and your arms are at your sides with elbows straight. Also, your knees and hips are even with both knees and feet pointing straight ahead, and your body weight is distributed evenly on both feet.
WHAT ARE THE BENEFITS OF GOOD POSTURE?
It can protect your future health. Good posture will keep your joints aligned, protecting them from abnormal or everyday wear and tear. By preventing this, you can lower your risk of various problems such as arthritis or knee pain.
It can be easier to breathe. Posture can affect breathing because it alters how much room the diaphragm has to move. If you slouch over, for example, the diaphragm cannot contract or expand easily. This prevents you from taking deep breaths. As soon as you straighten up, you will notice how much easier it is to breathe. Try it for yourself!
It may prevent back pain. Developing and maintaining good posture can eliminate back pain caused by overworked muscles and poor joint alignment. Over time, good posture can even improve your spine’s alignment, which will improve the condition of your back and reduce the risk of injury. This means you would be less likely to suffer from issues like herniated discs or muscle strains.
It can improve physical performance. Good posture means using more muscle groups. This not only reduces the chance of pulling or straining a single muscle, but it can also result in improvements in overall physical performance. The ability to engage muscles more evenly across your body will ultimately help you perform better during activities of daily living, exercises, or any sports that you play.
It can strengthen your core. If you have good posture when you are sitting, you will notice that your abdominal muscles feel engaged. Your abdominals and back muscles will share the load to help keep your torso stable. The better your posture, the stronger your core will get. This can mean improved alignment of your spine, reduced stress on your back, and improved mobility.
CAN YOUR POSTURE BE IMPROVED?
The short answer is YES! As I stated already, having good posture is an important part of remaining healthy. It can help you avoid back pain, premature wear and tear on your joints and bones, and has even helped some people avoid expensive surgeries that don’t always work.
If you are reading this, then good for you! Being aware that you may have poor posture is the first step to breaking old bad habits that may be causing stress and strain on your joints and muscles.
By putting this knowledge into practice you can prevent the structural issues that can develop over time if poor posture is left uncorrected. If you suspect you may have poor posture, you can refer to my article on how to perform a simple alignment test for more information.
Correcting your posture doesn’t happen overnight but it is worth the effort. It is something that can be done with customized exercises that gradually help you improve, and better posture can produce some amazing benefits for your overall health and lifestyle.
If you are interested in developing good posture or learning more, please contact Pain Free Philly today!