'Focus on your posture at all times..your
body follows your mind'
We are not symetrical by nature, however learning how to keep our bodies in the correct position at all times can increase our wellbeing, energy levels, mood and decrease our chance of injury.
Some basics to start focusing on:
- Learn neutral spine: Very simply it is the perfect angle that your spine (especially lower) is in relation to your pelvis. Think of your pelvis as a bucket of water, if you tilt it forward the water would come out the front ( known as anterior tilt) and if you tilt it back the water would come out back (posterior tilt). Finding the perfect positon between these two extremes and aiming to be at in
this position whenever standing reduces pressure on the lumbar spine. Try standing up straight and rock your pelvis back and forth and find the most comfortable position, with practice you will find the right angle for you, there much more to this than we can add in here but see this as a starting point to research from.
- Pack your shoulder: The muscles which pull your shoulder blades back and
down are a major part of your postural muscles. Along with a good neutral spine, try to imagine you are 'putting your shoulder blades in your back pockets' at all times. This focus trains your upper body to be in its strongest position with the ball and socket joint of your humerus exactly where it needs to be. Poor posture in this position can possibly cause upper and lower back pain, headaches and greater chances of injury whilst lifting, carrying etc. Alongside this, stretch your chest
muscles regularly..the looser these are the less resistance to get your shoulder blades in the correct place.
- Train your posterior chain: This is where strength training comes in, for every set of push exercises such as chest press, push ups, squats etc you should OVER index with pulling exercises such as cable row, deadlifts and chin ups etc..especially if you have a desk job. We recommend a
ratio of 2:1 push to pull for most lifters, even 3:1 if posture really needs work.
- Learn how to do the plank and try to do it every day.
Tips to keep posture in check:
- Put a luminous
sticker just above the screen on your PC monitor, over your steering wheel or TV at home. EVERY time it catches your eye straighten up your torso, pull your shoulders back and down and align your legs.
- Whenever standing try to do all of the above with regards to neutral spine and keep feet parallel.
- Set a reminder on phone or PC to go off every 30 min and get up, stretch and move about when it
goes off. It will annoy you but pester power does work!
- Learn a good mobility, stretching and SMR routine (foam rolling) and do it every day...you will be surprised how much better you feel.
- Minimise time spent in high heels as this tilts your whole body forward, displaces your centre of gravity and throws out your neutral spine as the body compensates.
- Put a cross of surgical tape from each shoulder blade to half way down your back on the opposite side in an X, seems extreme we know but every time your shoulders slouch forward the tape pulls and acts as a reminder to straighten up again.
Step by step try to incorporate the above into your daily routines, try and stick at it for 30 days and it will soon become part of 'just what
you do' rather than something you just read in an email ;-)
These are just the basics, and the tip of the iceberg in what a well planned strength training, yoga, pilates routine can do for your body...however just trying to think 'posture' as much as you can is a great start!
Just chose one thing
a week to really research and try to implement.
