Growing up, I heard “sit up straight” and “quit slouching” more times than I could count. Of course, when I was a kid, I would just roll my eyes. As soon as my mom left the room, I was back to whatever position I wanted to be in. As an adult, I know the importance of posture, what it can do to or for your body, how it can influence your mind, and how to help others correct their posture.
Proper standing, walking, and sitting, of course, are very important, but there are so many aspects of posture that are not common knowledge. Movement, for instance, is a topic that is covered less in discussions on posture. Physical issues that prevent proper posture and different techniques to help correct them are also discussed less than, say, ergonomics. We will discuss all of these issues and much more in this article.
Importance of Proper Posture
Posture can tell you quite a lot about the inner workings of a person’s mind and body mechanics. Living things relay information about their health status by way of their form/posture/structure in many different ways. You can see this in common natural occurrences, like in house plants that aren’t getting enough sun or water, or in captive orcas whose dorsal fins have slumped over.
When you go on vacation and forget to get a plant sitter, you can instantly notice when you arrive home that your plants need some TLC. The leaves droop and may be discolored. My palms perk up instantly when I water them!
Orcas dorsal fins stay strong in the wild because they swim at high speeds over vast distances. In captivity, the dorsal fin weakens due to lack of deep dives and long distance travel. The fins atrophy and fall. This is also attributed to poor health.
Posture in humans can be a similar indicator of poor health, physically and mentally, and at the very least, it shows us that there is something wrong that will eventually cause a health issue.
One similar issue we are seeing as a growing concern in our modern lives is Forward Head Posture, caused by increased computer work and texting. We are engaging in activities that are causing us to look down more and more. Forward Head Posture is discussed further later in this article, but it is important to practice proper ergonomics, as they are extremely important when working on computers or at a desk as a way to combat this postural issue.
Issues that can occur due to Bad Posture
Bad posture isn’t necessarily 'just a bad habit'. Although it can be as a result of a bad habit, it can also be a result of physical issues such as tight muscles or lack of muscle strength. Increase flexibility and strength, including core strength, to improve your posture. Balance specific workouts are a huge help! So is Massage Therapy. A trained Massage Therapist is extremely helpful in loosening tight muscles. Read more about Self Care and the Benefits of Massage Therapy Here!
Inflexible muscles that decrease range of motion (how far a joint can move in any direction) can be a huge instigator of poor posture. For example, overly tight, shortened hip muscles tug your upper body forward and disrupt your posture. Overly tight chest muscles can pull your shoulders forward.
Muscle strength affects balance, and balance affects posture, in a number of ways. The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Weak core muscles encourage slumping, which tips your body forward and thus off balance. Strong lower leg muscles also help keep you steady when standing.
The list off issues that poor posture can cause is daunting. Here are some other issues that can be a DIRECT cause of improper posture:
-arthritis
-back pain
-carpal tunnel syndrome
-constipation
-decreased lung capacity
-decreased quality of life
-depression
-fatigue
-headaches
-heart disease
-increased blood pressure
-indigestion
-neck pain
-neurological problems
-poor circulation
-shortened life span
-temporomandibular joint disorder
Improving your posture can reduce these symptoms and disorders, giving you a better quality of life, and ultimately a longer lifespan.
Ergonomics: What does proper posture look like?
Walking and Standing Posture
-Keep your chin parallel to the floor.
-Your shoulders should be even (roll your shoulders up, back, and down to help achieve this).
-Keep a neutral spine (no flexing or arching to overemphasize the curve in your lower back).