Chris Deavin
Jul 10, 20202 min
Updated: Mar 27, 2023
The quality of your posture can make a big difference in your life.
Good posture can make you look and feel younger, stronger and more confident, and can help improve your breathing, advance your sports performance, decrease your risk of injury and improve your biomechanical efficiency.
And over your life, good posture can prevent painful physical strain in your joints.
So how can you tell if your posture needs improving? Here are some telltale signs:
- Collapsed arches in your feet
- An elevated hip or shoulder
- One side of your body is rotated forward or back. Pelvis and hips tilted to the front, back or side. Rounded upper back.
- Head protruding forward
These are indications that your body has gotten locked into poor movement patterns for any of a number of reasons, including muscle imbalance, compensation for injuries, ergonomic problems or poor alignment during activity.
It is possible to change poor postural habits. Try to implement the following:
1. Find Neutral Spine
This is the position in which the spine is best equipped to deal with external stress. You should be able to move into a neutral alignment while sitting, standing and moving.
2. Remind Yourself Frequently
Create ways to remind yourself to do posture checks throughout the day, such as setting an alarm to alert you hourly or posting reminders on your computer or smartphone.
3. Vary Your Position
Counter the damaging effects of constant sitting by standing as much as possible. Standing in correct alignment requires much less muscular effort than sitting with proper form. Try using a work desk that allows you to stand and stand up or lie down frequently when watching the telly or talking on the phone.
4. Develop Your Hip Muscles
Weakness or inflexibility of the hip muscles that attach to the pelvis may impact the alignment of your pelvis and lower back. Seek an exercise programme that includes flexibility training for the hip flexors, extensors, adductors, adductors and rotators.
5. Perform The Right Abdominal Exercises
Learn exercises that train the abdominals to hold the pelvis in neutral alignment. Do more stabilisation training rather than just traditional crunches or sit-ups.
6. Don’t Ignore Your Upper Body
Seek exercises that help reintegrate the natural coordination and rhythm between the shoulder and shoulder girdle and strengthen the scapular and arm muscles.
7. Check With A Specialist
Postural problems can have a serious negative impact on your health and quality of life. You might want to consult with either a podiatrist, osteopath, physical therapist or chiropractor.
Chris, myHealthCoach