correcting posture

scruff321

i have a tendency to arch my back slighty firward and to let my shoulders slouch a bit,when i notice this a couple of times a day i immediatly straighten up properly but find i go back slouching again without even noticing! is there anyway of improving my posture without been totally aware of it all the time??

Lil' Smiler

Posture is something everyone should be aware of, it's worth the effort to be correcting yourself all of the time. Do remember that the natural curve of your spine is an S shape, so a little arching isn't a big deal as long as your hips are not sticking out miles and it's not putting stress on your low back.

You would be surprised at how many people I treat for injuries etc who I educate about their posture and within a few weeks it becomes not so much of a conscious thing to do, they just end up correcting themselves without thinking about it.

You can see from this link what is good posture and what is not:



If you think you have bad posture, you can definitely do something about it other than just remembering to correct yourself. Depending on which shape you are in..if you consider the above

Poor 1 is a Kyphotic Spine Curvature or Upper Cross Syndrome

It describes a compromise in the musculoskeletal system
which tightens or facilitates the anterior compartment of the “upper” torso while at the same time weakening the posterior.

This is a small breakdown of what is going on due to the bad posture:

Tight Muscles

• Pecs
• Levator Scapulae, Teres Major & Minor, Upper Trapezius, Subscapularis (all shoulder)
• Lats (back)
• Sternocleidomastoid, Scalenes (in the neck, the latter being accessory breathing muscles)
• Deltoids (upper arms)
• Rectus Capitus (head)

**These muscles can also be tight but also weak


Long, Weak Muscles

• Rhomboids, Lower Trapezius, Infraspinatus, Serratus Anterior, Teres Minor (shoulders)
• Posterior Deltoids (arms)
• Longus Coli and Capitus (head)

So you should do your best to stretch these muscles and also to strengthen them.

This is mostly seen in people who have desk jobs who are curled over a computer all day. The correct ergonomics should be applied to help you eg. having your computer screen at eye level so you don't have to look down at it, having your chair pulled right into the desk so that your chest is against it



Poor Posture 3

A Lordotic Curvature or known as Lower Cross Syndrome, it is a postural distortion syndrome affecting the lower kinetic chain (lumbopelvic hip complex, knee, and ankle). Generally the case is, if you have a low back problem it tends to come from a disorder in your feet eg.. flat arches. So if not treated it works from the feet up through the body, to ankles, knees, hips, back, shoulders, neck.

It usually presents as an anterior pelvic tilt,increased lumbar lordosis (swayback), and weak abdominals muscles. These patients
usually experience chronic low back pain, piriformis syndrome and anterior knee pain.

Tightened Muscles

• Iliopsoas (a hip flexor)
• Rec Fem (in the quads)
• Tensor Fascia Lata (outside of leg)
• Adductors (leg)
• Erector Spinae (go all up the back by the spine)
• Calves

Weak Muscles

• Rectus Abdominus
• Obliques
• Glutes (medius and maximus)
• Hamstrings

So again, you would have to work at making sure you don't have the huge curve by remembering to tilt your pelvis. Again strengthening the weak muscles and stretching is essential.


I know that was probably more information than you were looking for but I thought I'd just write about it because I know about it, hopefully someone will find some use from it!

Red Hand

Have you heard of the Alexander Technique? It's a system that makes you more aware of how you move and how to decrease the pressures and strains that are put on the body through poor posture/movement.

YogaChick

Have you considered Rolfing?

I used to have bad posture which I guess I got from working at a desk. Doing yoga gave me an awareness that I wanted to change my posture so I would make a conscious effort to stand taller and imagine I was held up by a string coming out the top of my head. This didnt work for me and it also felt really unnatural.

From among the positive benefits I gained from Rolfing is a wonderful sense of standing straighter naturally. I had old friends ask me if I had gotten taller, I dont know if I got taller or if I just straitened up. Other people I know who were Rolfed have also had very positive experiences.



More information is at http://www.rolf.org which also has a list of Rolfers in Ireland.



YC

scruff321

thanks for all the replies very helpful,appreciate it!