Good posture is about more than just sitting straight and standing tall.
It means having the poise and technical knowledge to hold dynamic postures without placing undue stress on the body. Maintaining proper posture while moving is also key to ensuring long-term mobility.
Building postural prowess should be fun, but it does require dedication to achieve a perfect balance of strength and flexibility. For most, a good place to start is by paying increased attention to neglected muscle groups. Many daily activities require us to use the muscles in front of our bodies, or the muscles that pull us forward.
When you wake in the morning and wash your face, dress with a button shirt or jacket, eat breakfast, clean dishes, brush your teeth and then steer your way to work. Such regular and similar movements build only one set of postural muscles, while, in this case, neglecting those needed to push the arms away or down.
All of that leads to postural imbalance. To avoid such imbalances, break old habits by trying new activities. Do you run for cardio? Take a swim. Do you play solely soccer for recreation? Give tennis a shot.
After leaving comfort zones behind, your body will adapt and your postural stability will increase. Professional athletes call this cross-training.
Want an activity customtailored for postural improvement? Try attending a yoga or pilates class.
And, don't worry. While advanced classes are not optimal for many, programs are readily available for all ability and flexibility levels.
Are you concerned you may have time to strengthen only one postural muscle group? If so, begin with your core to provide increased support for your back muscles as you bend or twist. Also consider indoor or outdoor rowing activities to strengthen the upper, mid and lower back.
The following exercises will work out postural muscles you may be ignoring: n Pectoral Stretch
Stand in a doorway with feet at shoulder width and both arms flush with the frame. Push your arms outward with significant effort and hold for 30 seconds, three times daily.
You should feel a gentle stretch in your chest muscles.
Remember to keep your body straight and tighten your core throughout and never lean forward during the stretch.
Supermans Lie face down with arms extended to form a straight line from fingers to toes. Next, raise the arms and legs together as if attempting to fly and hold for 10 seconds. Perform six to eight repetitions once or twice per day.
Re-structuring the ergonomics of your work environment may also be beneficial. For instance, if your computer monitor is too low and you are constantly looking downward, then your neck muscles may become tight and compromise your posture and body mechanics. Similarly, if you spend a lot of time on the phone, wear a headset to avoid a compromised neck position.
A good general rule is to avoid staying in one position for long periods of time.
Shaun Karp is a certified personal trainer. For further information call 604-420-7800 or visit their web site www.karpfitness.com.
