Good posture is about more than just sitting straight and standing tall. It means having the poise and technical knowledge to hold dynamic postures without placing undue stress on the body. Maintaining proper posture while moving is also key to ensuring long-term mobility.
Building postural prowess should be fun, but it does require dedication to achieve a perfect balance of strength and flexibility. For most, a good place to start is by paying increased attention to neglected muscle groups.
For example, think how often you lift and pull your arms toward the body. Each morning you may wash your face, button shirts and zip jackets, eat breakfast, clean dishes, brush your teeth, and then steer your way to work! Such regular and similar movements build only one set of postural muscles, while, in this case, neglecting those needed to push the arms away or down.
All of that leads to postural imbalance.
To avoid such imbalances, break old habits by trying new activities. Do you run for cardio? Take a swim. Do you play solely soccer for recreation? Give tennis a shot. After leaving comfort zones behind, your body will adapt and your postural stability will increase. Professional athletes call this cross training.
Want an activity custom-tailored for postural improvement? Try attending a yoga or pilates class. And, don’t worry. While advanced classes are not optimal for many, programs are readily available for all ability, and flexibility, levels!
Concerned you may have time to strengthen only one postural muscle group? Begin with your core to provide increased support for your back muscles as you bend or twist.
These exercises will work-out postural muscles you may be ignoring:
Pectoral Stretch
Stand in a doorway with feet at shoulder width and both arms flush with the frame. Push your arms outward with significant effort and hold for 30 seconds, three times daily. Remember to tighten your core throughout and never lean forward during the stretch.
Superman Stretch
Lie face down with arms extended to form a straight line from fingers to toes. Next, raise the arms and legs together as if attempting to fly and hold for 10 seconds, up to ten times daily. Pair this with an exercise to stretch your back the other direction.
Postural improvement is often seen relatively quickly, but to accelerate your progress, consider scheduling an educational session with a qualified personal trainer today.
Above all, always remember to equally value each of your marvelous muscles and joints.
Shaun Karp is a certified personal trainer. He owns Karp Personal Training and Rehabilitation Inc. in Burnaby. For further information call his office at 420-7800 or visit their web site www.karpfitness.com.