At some point in our lives we’re always told to sit up straight. Consequently, we all know we should attempt to keep good posture, but why? Posture is very important to the way we look, the way our body functions and can even potentially alter the way we think. If you look confident, others will perceive you as confident and thus you will think confidently about yourself.

Why we need good posture

It is very important to have the right posture when exercising so learning correct technique is crucial when taking up a new form of exercise. It takes far longer to correct bad technique than to take extra care to get it right the first time. It also reduces risk of injury and improves performance.

However, on average most people are not exercising for about 97 per cent of the day, it is during this time that it is most important to get the right posture. In sitting, standing and walking for twelve or more hours a day, it is important to put ourselves in comfortable positions as small imbalances can ultimately turn into chronic painful problems. We are not designed to be seated for as long as most of us are day to day. Put simply we should be standing, walking and generally moving around much more. However it is possible to reduce the impact of a sedentary lifestyle with good posture.

Posture has an impact not only on muscles and joints, but also on many of the body’s systems including our breathing, circulation and other internal functions. Good posture gives the body the required framework and if it is not in balance then these systems cannot work to their optimum levels. For example, holding your head in a forward position creates tension and can restrict oxygen to the spinal cord; thereby decreasing its function.

Prevent pain by maintaining good posture whilst sitting

If you slouch when you sit try this 4-point plan:

1. Roll forward to the ‘neutral spine’ position (rock forward and back until you find the most comfy upright position).

2. Lift up from the crown of the head imagining a thread is pulling directly up. In turn your spine will lengthen and chest will lift.

3. Pull your shoulder blades down the back.

4. Pull the chin back so that your head is neatly in line with your hips.

Many office workers are starting to sit on a Swiss ball which helps prevent slouching. At the very least, make sure your office position is ergonomically correct. Your seat should provide appropriate lumbar support and you should check your elbows are between 90 and 120 degrees. For more information click here

Standing

You can do the same while standing and use a mirror if you need to. It all starts from the position of your feet so work on correcting you feet position, your weight must be evenly divided between the ball of your foot and your heel, and between both sides of your foot. Make sure your knee joint is “loose”, not hitting back and then remember to create that same neutral spine position you practiced earlier. From the side view the ear, shoulder hip and ankle should be in line.

Subtle changes

Everyone has unique challenges with their body. Optimal posture is entirely individual so careful study of your body’s alignments followed by subtle changes will be the best course of action. For specific weaknesses you may have to strengthen certain areas and stretch others. If you do find yourself experiencing pain in your everyday life, a specialist will be able to analyse imbalances and set you on your journey towards perfect posture.

These are some general tips for maintaining good posture:

Pulling up the pelvic floor muscles is an excellent habit to get into, especially for sportspeople, without this your reaction time is slower as this core area is the centre point for all action in the body.

When you are exercising, as long as the spine is in its neutral position at all times, i.e. straight, strong and supported by the muscles around it, then your limbs can move along many planes whilst keeping correct technique.

If you enjoy using weights then upper back exercises are very good for strengthening the back and therefore opening the chest. But you must have your posture and technique correct first. Ask a gym instructor for correct technique for reverse flies, bent over row and seated row. Doing too many bench presses, press up and chest-strengthening weights without stretching can shorten chest muscles and create rounded shoulders and bad posture.

A strong core is always important and pilates and yoga can help here. If you have a particular muscular niggle in your back then a sports massage can be very effective in realigning fibres and breaking down scar tissue. By neglecting it you may have a bunching of fibres for years, when it could be fixed in one session.

Different approaches

There are many different approaches to good posture and the Alexander technique is a leading light. “The Alexander Technique restores balance, posture and freedom of movement. It teaches practical self-management through a constructive control of habit and reaction. It is often used to assist with rehabilitation, pain management and stress relief.” (Alexandertechequnique.co.au) For more information visit: http://www.alexandertechnique.com/fma.htm

Indeed, there are many teachers who approach postural problems mentally and physically like PI (Postural Integration) and PPI (Psychotherapeutic Postural Integration). These methods attempt to help individuals to become aware of themselves in their body and empowering them to change their emotions and attitudes. Sports massage and Bowen Technique can be very effective at releasing knots in muscles causing restrictions in movement.

Correct posture should feel natural. There should be no straining to get into position and this means using subtle repetition to correct yourself. It took Mr Alexander eight years to alleviate the problems with his posture and he was dedicating himself to it professionally. Some people think of a colour and whenever it comes into their head they are reminded to correct their posture. Good posture is a journey that we should never neglect and gradually it can become an effortless one.

Disclaimer: Exercises undertaken at your own risk, please consult a specialist before experimenting with new exercises.

— Roland White is a personal trainer specialising in holistic health. He works in South West London and can be booked for private consultations.

Email: rolywhite1@yahoo.co.uk