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Good posture is defined as bearings in which the muscles of the body support the skeleton in an alignment that is stable and efficient for living.
This means that energy is moving through our bodies with the least possible resistance and pressure on our bones and joints. Good posture includes healthy balance and alignment in movement, static and seated positions.
Why is good posture important?
There are many perspectives to why good posture is important. On a purely physical level, when you are not in proper alignment, your muscles and joints don’t achieve their full range of motion, flexibility or capacity for strength. This increases the tightness and/or weakness in areas of facial tissue, creating muscular imbalance, trigger points and increased prone to injury. The circulation of blood and lymph are also inhibited causing toxins to build up in the tissue, immunity to be depleted, and other dysfunctions in the organs. Proper breathing patterns, digestion and nutritional absorption are highly dependant on good posture.
On a psychological level, body language is the strongest communication we have with the world surrounding us. Slumped forward shoulders and improper weight distribution can indicate a feeling of defeat, laziness, or general disinterest. Not exactly how you want to come off in an important meeting or on a hot date.
How do you know if you have good posture?
There are several ways that good posture is evaluated. Generally speaking, we are looking at the relation of the bones to specific structures. For example, when assessing from the front, shoulders, hips and knees should be even in relation to one another, a slight turn out in the feet, and arms should hang relaxed with thumb and forefinger pointing forward.
When posture is being evaluated from the side, everything should stack up neatly. If we were to drop a plumb line from the ceiling, it would line up through your ear, middle of your shoulder, center of your hip, just slightly behind the center of your knee and in line with your anklebone.
What are causes of poor posture?
Improper Shoes
Some of the biggest culprits of imbalance in the body are improper shoes and the fact that we no longer walk around barefoot. Our natural arches and weight distribution are negatively affected by the artificial (or non-existent) support that shoes offer. High heels are by far the worst of these examples. The height that heels give shortens the calf and hamstring muscles, and lengthens the quadriceps and anterior tibialis, creating a pattern that negatively impacts the body all the way up the spine.
Injury and Muscle Guarding
After an injury, nearby muscles can begin to protect the vulnerable and weakened areas, causing postural imbalance.
Dehydration
The first structure of our body to lose water when we are dehydrated is our tissue. This happens before we even register that we are thirsty. Tight facial tissue can cause restriction in movement before the muscles are even affected.
Repetitive Motion
Whether it is sitting at a desk, running at the park, or washing windows, if we do too much of the same motion, our bodies create imbalances in our various structures.
Mental Attitude, Stress
Low Self-esteem, exhaustion, and sympathy can all make our bodies manifest unhealthy postural patterns.
How can I improve my posture?
Receive Bodywork
Our bodies are constantly being challenged to adapt to unnatural environments and circumstances. Massage and other forms of bodywork can help to create balance in tissues, alleviating pressure on specific joints and helping to flush out toxins in the muscles.
Body awareness
Pay attention to where your body is in space. Are you hunched over your computer? Are your legs crossed and head down? Check in with your posture throughout the day and make sure you are keeping body in a healthy alignment.
Keep it movin’
Don’t sit or stand in one position for more than 30 minutes. Move around; let the blood flow through your muscles. Stretch, move, and twist… even if it’s just for a moment.
Make sure your workspace is ergonomically efficient
Keep within a healthy weight
Excess weight causes constant pressure and negative postural effects on specific muscle groups.
Protect your body and avoid injury by using proper body mechanics
Sleep on a firm, supportive mattress with a small cervical pillow just enough to prop the head
Exercise and stretch regularly
Wear comfortable and supportive shoes
In conclusion, I would venture to say that posture is one of the most important factors of the human condition. When it’s good we barely notice, but when it’s bad (or ugly), we can be cursed with pain, negative self-image and a whole slew of other problems that can affect every nook and cranny of our lives. So, get up now. Go on… Stretch your chest and frontal shoulder muscles, rotate your head in a couple of circles, take a few good deep breaths and enjoy the rest of your day in perfect posture!!
