Good Posture : an Upright goal

To all,

 

Powerful article I came across today:

**Over the long term, poor posture can cause spinal compression, reduced lung capacity, chronic back and neck pain, poor circulation, and even poor psychological health. A study published in the Journal of Sports Medicine and Physical Fitness in 2000 reported that individuals with poor posture were more likely to have a poor self-image and less self-confidence.

**Poor posture also creates muscle imbalances where some become too long and weak while others become too short and strong. This can create chronic joint pain along with other pathologies such as headaches, fatigue, and pinched nerves.

***Poor posture often elicits a judgmental response from others, generally on the negative side, when someone who is slouching is thought to be weak, easily cowed, and even less intelligent. So, yes, when a parent chides a child to "stop slouching," there is good reason for all the fuss. But the parent should also set the example in the first place.

 

 

 

http://www.denverpost.com/fitness/ci_19167066?source=rss

 

Achieving good posture an upright goal

Spinal alignment means body's at its most efficient

By Linda J. Buch

Don't sit for long periods of time. Get up and move around every 20 minutes. (Chicago Tribune file)

Q: I work in an office with a variety of people and notice that most of us have "slumpy" posture while we are at our desks. Often this translates to similar posture when standing as well. What are the long-term effects of poor posture and what can we do about it? — Cathy Lee, Portland, OR

A: "Posture" can be defined as muscular balance and spinal alignment that allows the body to perform with efficiency while also protecting the body from injury and/or deformity.

Good posture, when standing, will allow a plumb line to drop from the ear through the shoulder and hip, bisecting the knee and ankle joint; the head is erect and sits directly over the neck and spine; the joints are all working together equally and the body is performing at maximum efficiency.

Pushing against all of this glorious equilibrium are cars, office chairs, computers, heavy backpacks, briefcases, purses, and a substantial number of hours sitting in front of a TV or game station. Way too many of us are going through life looking like commas (,) instead of exclamation points (!).

Over the long term, poor posture can cause spinal compression, reduced lung capacity, chronic back and neck pain, poor circulation, and even poor psychological health. A study published in the Journal of Sports Medicine and Physical Fitness in 2000 reported that individuals with poor posture were more likely to have a poor self-image and less self-confidence.

Poor posture also creates muscle imbalances where some become too long and weak while others become too short and strong. This can create chronic joint pain along with other pathologies such as headaches, fatigue, and pinched nerves.

Poor posture often elicits a judgmental response from others, generally on the negative side, when someone who is slouching is thought to be weak, easily cowed, and even less intelligent. So, yes, when a parent chides a child to "stop slouching," there is good reason for all the fuss. But the parent should also set the example in the first place.

Postural awareness is the first step to bringing a body back into balance and equilibrium from poor posture pathology. This involves more than just pulling the shoulders back when the "posture reminder" floats through the brain.

According to the American Chiropractic Association, proper sitting posture includes:

• Keeping feet on the floor or on a footrest. Ankles should be in front of the knees.

• Keep a small gap between the back of your knees and the front of your seat.

• The backrest should support the low and mid-back.

• Shoulders should be relaxed with forearms parallel to the ground.

• Do not sit for long periods of time. Get up and move around every 20 minutes.

Proper standing includes:

• With knees slightly bent, bear your weight primarily on the balls of the feet.

• Keep feet shoulder- width apart and let the arms hang naturally at your side.

• Stand tall with stomach tucked, and shoulders/shoulder blades pulled back and down, respectively.

• The head should be level, with earlobes in line with the shoulders.

While genetics can sometimes play a part, poor habits and fitness levels are the usual culprits. The posture-improvement prescription should include an assessment from a qualified professional such as a physical therapist, chiropractor, or certified fitness trainer.

The Egoscue Method, Alexander Technique or Rolfing are other options. A strength- training program that will bring all muscles into their proper balance should be implemented. Massage, yoga, T'ai Chi, and Pilates are good activities to improve flexibility and relieve stress.

Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.

Read more: Achieving good posture an upright goal - The Denver Post http://www.denverpost.com/fitness/ci_19167066?source=rss#ixzz1bp8yuC2F
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