3 Steps to Make Your Posture Great Again!
“Make Posture Great Again” seemed like a fitting title considering the current events in the world. This blog post is not aimed at politics, but rather spinal health and re-emphasizing the need for a strong backbone. Men like my Grandfather, who were part of the Greatest Generation as it was known, emboldened the idea that a solid posture was just as important as manners. We have lost touch with both ideals and have become a nation of Tech-Neck kids with entitlement issues. In a world of ultra-quick first impressions, your posture can truly set you apart from your peers. What first impression is your posture giving to others? Check out this Ted talk from Amy Cuddy on posture and how it affects your persona.
Our workplaces and social lives have become dependent more on our technologies than our backbones. This isn’t necessarily a bad thing, but each change in technology has its own consequences for our future. It is up to each and every one of us to help re-shape the future of the next generation. There are many devices on the market that are all geared towards the Tech-Neck computer, commuter postural problems we face in our rapidly changing society. Some of my favorite gadgets for improving posture that run the gamete are the Posture pump, intelliskin, active arc bands, upright and lumo lift to name a few. There are many quick-fix postural gadgets that I think most should avoid, like these types of posture braces that make your posture weaker in the long run. All of these gadgets are great, but nothing beats out education, exercises and spatial awareness. This is why I always repeat “avoid the hype” and focus on the Innate Essentials.
Posture
This is the first of my Innate Essentials because form comes before function. Posture correction is more about the practice of spatial awareness in the present time than some magical transformational exercise. Posture cannot be defined merely as the way one stands or sits. Posture is any position you are in at any time. This can be for a second or for hours at a time. Posture or rather form is crucial to your body’s function.
The term Anatomy, meaning form and Physiology meaning function go hand in hand. For proper function, one must have proper form. Proper posture is important for a number of reasons, including that it places your body in an alignment where the stress on supporting ligaments, tendons and muscles is limited. Poor posture can lead to discomfort, degeneration, arthritis and injury.
There are also plenty of amazing studies that show the positive and negative effect that posture has on your emotional, physical and chemical self.
Benefits of proper alignment
Proper posture places your body in alignment where stress is evenly distributed to the intended muscles and ligaments. As a result, the muscles are allowed to work efficiently and as intended, which in turn decreases wear and tear on your joints, tendons and ligaments. This decreases your risk of joint discomfort and degenerative arthritis as you age. The stress placed on the ligaments holding the joints in your spine together is also decreased with good posture. When your muscles, joints and ligaments are working as intended, your vital organs are able to remain in proper position and the nervous system is able to function normally. This creates more efficient and clear communication between your mind (innate) and your body.
Risks of improper alignment
Improper posture means you’re in a position where your muscles and ligaments are unable to work as they’re intended; there’s an abnormal amount of stress placed on particular muscles and joints. This creates an environment of accelerated wear and tear degeneration. Postural stress will lead to joint stress. Joint stress leads to increased and/or early wear and tear(degeneration/arthritis) of the joint. Degeneration of the joint causes immobility as well as pressure on the nervous system. Pressure on the nervous system (innate) will affect every cell in your human body. Therefore, good posture is essential for a healthy body.
Causes of improper alignment
HABITS! This is the most common root cause of poor posture. True, a weak core may be responsible on the surface, but most often a weak core is due to lack of good habits. Routines and habits whether good or bad are the building blocks of the person you are today. Circumstances also play a role in poor posture. Sitting for long periods of time and unable to get up on a regular basis will cause imbalances in the muscle, thus leading to poor posture. Careers such as those of police officers are great examples of unfavorable circumstances on postural muscles. It is up to their treating physician to make them aware and create a program to help balance out all the sitting.
Many postural habits, such as sleeping on the stomach, leaning onto one hip while standing or slouching can all be remedied very easily. Creating awareness and providing alternatives can stave off long term postural problems. Evaluation by a Chiropractor will also lead to a reduction in Subluxations and joint restrictions that may make it harder for someone to correct their posture. Long-term poor posture effects include problems with bodily systems such as digestion and breathing.
3 steps to fix your posture
“AS THE TWIG IS BENT, SO GROWS THE TREE”
– Alexander Pope
1. Understand your Postural type.
First off, all patients should be evaluated for postural issues at some point in their young lives. Addressing issues before they become a problem is always the best remedy. Seeing a Doctor of Chiropractic, Physiotherapist or postural technician (egoscue) is of utmost importance. This is the easiest way to diagnose your postural type.
For those of you that want to get started today, then I suggest you look at these postural types to understand where you fit. Posture link with an infographic.
2. Change your postural habits and build your endurance muscles.
Second, creating a spatial awareness routine regularly can lead to a better posture. One way this is done is by creating systems that will become part of your default mode network (autopilot). The daily consistent mindfulness of your posture is much more important than any exercise prescribed. So reset your current slouched autopilot default for a new one. Fake it til you make it.
The Basics – Feet should be flat and symmetrically placed on the floor. Knees unlocked, but not bent. Hips with an even amount of weight distribution. Pelvis slightly tilted while holding the core ring tight. Abdominal muscles relaxed enough to expand when breathing. Shoulder blades retracted and pulling downward towards your buttocks. Head straight up and pretend you have a string pulling you straight up.
Sitting should use the 90/90 rule. A great book that explains all the problems related to sitting is “Sitting Kills, Moving Heals“. One of my favorite tips is not allowing yourself to sit for more than 20 minutes. Whether sitting or standing you should feel like you have a string pulling you up from the top of your head at all times. Elongate that neck and for please STOP looking down at your phone. Bring it up! Tech Neck is an epidemic.
Standing isn’t much different. You should have an even distribution of weight on both feet, thus avoiding any joint stacking. I usually will teach patients to also engage their pelvic core using a slight posterior tilt while engaging the Glutes and Kegels. Tilting the pelvis slightly posterior for long periods of time at about 10-20% intensity can help build the endurance of the core.
Sleeping can get a little more complicated, so I usually recommend trying to force yourself to sleep on your back with a pillow that supports the neck. If you end up on your side, then be sure to keep a pillow between your knees to separate your hips back to neutral and a bigger pillow to keep your neck in neutral as well. Avoid the rounded fetal position and sleeping on your stomach as these positions are harder on your body if left for long periods of time. More on this…
3. Add specific exercises for your type.
Third, make an effort to fix the damage that has been done. This is where having an expert can help you speed up the process. If you are the DIY type then I will direct you to some awesome websites directed at specific postural problems. The majority of the population will fall into two categories. Upper cross and lower cross postural syndromes. Click the links for sites with exercises.
One Adjustment action step
Read this post, then create a new routine. 1st physical Innate Essential.
- Understand your postural type and accept it as your responsibility. Reset your current autopilot behaviors. Remember your mind controls your posture.
- Spatial awareness (mindful) over every one of your postures. (Innate Essential)
- Add some specific exercises to a daily routine to correct postural deficiencies. Posterior Pelvic tilt is a great daily autopilot activity. Read about it here in the exercise list.
– Nick the DC
Link to the next blog post: Innate Essential #2 – Water
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