Slouching on the couch, holding the phone with one shoulder, wearing high heels, performing tasks that require repetitive movements, working on the computer for long hours… These are just a few examples of activities that contribute to improper body alignment during one’s day. We are so used to engaging in some of these behaviors that we don’t even seem to notice how harmful they can be. Even though we feel that our body is well-adapted to the challenging positions we often assume, chronic poor posture can take its toll on health.
Poor posture places body structures under considerable stress, which may compromise balance and movement efficiency in the long run. The inadequate alignment of supporting structures force muscles to work in a compensatory way, creating muscle imbalances and postural deviations that might lead to chronic pain or injuries. These imbalances may change one’s gait pattern, contributing to the increased risk of falls in older adults. Finally, poor posture may affect self-image, promoting low self-confidence.
Of course, there are some postural issues that we may not be able to correct such as the ones caused by congenital conditions (scoliosis) or pathologies (rheumatoid arthritis). These should be treated by experienced health care providers. However, we can strive to improve our overall postural habits during activities of daily living.
What is proper posture?
Good posture is defined as a state of balance where bones, muscles, and joints are properly aligned, protecting the supportive structures of the body from deformity and injury. Some muscles are constantly working in order to sustain posture and body alignment. These are the so-called core muscles, muscles from the back, abdominal region, hips, and pelvic floor. Such muscles stabilize joints, allowing the muscles involved in the movement to work properly. When the core muscles are weak, they are unable to hold body structures in place, compromising movement and balance.
How can you improve posture?
It is vital to keep the core muscles strong. Some of these muscles are especially prone to weakness because of habitual poor posture, side dominance, or a stronger antagonist[1]. An example is the muscles between the shoulder blades (upper-back). When the chest muscles are stronger than the back muscles, the latter pull the shoulder joints forward, decreasing shoulder blade stability. A similar situation occurs when abdominal muscles are weaker than hip flexor[2] muscles. Weak abdominals allow the pelvis to shift forward, which exacerbates the lumbar curvature, placing the spine under great stress. A competent trainer can help you address such issues by creating a personalized program that covers your needs.
Tight muscles are also a problem. Many of us have stiff chest muscles, hamstrings, and hip flexors caused by habitual postures such as sitting for long periods in front of a computer. The seated position contributes to shorten thigh and hip flexor muscles, while hunching over the computer produces a rounded shoulders posture and a forward head position. That’s one reason to interrupt long periods of sedentary behaviors from time to time. Every hour or so, walk around the office (or the house) to redistribute the blood pooled in the legs, and perform a few simple stretches to loosen tense muscles. See the flexibility article for a few ideas.
Another thing you can do is to readjust your posture often. A simple but efficient way to improve your postural habits is to create a state of awareness by frequently addressing a few items. First, stand or sit tall, lengthening your spine. Imagine there is a string pulling your head up. Then, hold your chest up high and pull your shoulder blades back. Keeping an open chest, gently press your shoulders down to create length in the neck region. Finally, engage your abdominals by tucking in your pelvis, which will bring the hip bones to a neutral position. Consider it as a drill that should be performed a few times a day until this position becomes natural to you.
References
Bryant, C., et al, eds. ACE Advanced Health & Fitness Specialist Manual. The Ultimate Resource for Advanced Fitness Professionals. San Diego: American Council on Exercise. 2009.
“FAQs about Posture.” IDEA Fitness Journal. Jul-Aug, 2011: 128.