“Stand up straight” is something we've probably all heard. Turns out, good posture is about more than aesthetics. From pain levels to self-confidence to balance, the benefits of good posture are far reaching. Good posture is also known as neutral spine. With good posture, muscles surrounding the spine are balanced and supporting the body equally.
Here’s a quick posture check: when sitting, your feet should rest flat on the floor, with even weight on both hips. Your back should be mostly straight (you will have natural curves in your lumbar, thoracic, and cervical areas). Your shoulders should be back but relaxed and your ears should line up over your collarbones. And when standing, your legs should have a slight knee bend so you’re not hyperextending or locking your knee joints.
By standing up straight, weight is centered over your feet. This helps you maintain correct form while exercising, resulting in fewer injuries and greater gains. Balance can also strengthen your abilities in run, dance, play tennis, golf, ski and almost all other sports and activities.
Good balance is important outside of sports, too. Walking requires good balance. So does rising from a chair, using the stairs, carrying things, and turning to look behind you.
Poor posture isn't always just a bad habit. It can have a physical reason like inflexible muscles decreasing your range of motion. Tight, shortened hip muscles, for example, tug your upper body forward and disrupt your posture. Tight chest muscles pull your shoulders forward. Muscle strength affects balance in a number of ways. Core muscles in the back, side, pelvis, and buttocks create a sturdy connection between your upper and lower body. When these core muscles are weak, it encourages slumping, which tips your body forward and off balance.
Fortunately, you can improve your posture with a few simple exercises. Balance-specific workouts target posture and balance problems by building strength where it counts and stretching tight muscles. Doing a quick posture check in the mirror before and during balance exercises helps to get the most out of your workout. Increasing core strength and flexibility helps noticeably improve posture in a matter of weeks.
Here are 12 key benefits of good posture and how to achieve each one:
1. Reduce low back pain
Sitting or standing in a slouched position time stresses your lower back. Stretching chest and strengthening core and upper back muscles will result in gradual but noticeable pain reduction.
Do bridges to strengthen lower back
Lie on your back with your knees bent and feet flat on the floor. Tighten core without changing your back position. Lift hips and lower torso off of the ground by contracting your gluteus maximus muscles. Slowly lower hips back down.
2. Fewer headaches
Poor posture can contribute to tension headaches, due to increased muscle tension in the back of the neck. Often by correcting posture, we reduce muscle tension and lessen headaches.
Stretch neck muscles with a head retraction exercise
Lie on the floor on your back with knees bent and feet flat on the floor. Pull chin toward the floor like you’re trying to make a double chin. Hold for 10-15 seconds and repeat 10 times.
3. Increase energy levels
When bones and joints are in correct alignment, it allows muscles to be used as intended, with less fatigue and more energy. Muscles don’t have to work as hard to do what they’re supposed to do.
Twist torso to activate your side abs
Strengthen your obliques so the right muscles are activated when sitting or standing. Start by sitting on the floor with knees bent. Lift feet off the floor about 6”. Tighten core as you rotate upper body and elbows from side to side.
4. Reduce tension in shoulders and neck
Forward head posture puts strain on the upper back, shoulder, and neck areas. With proper alignment, joints and ligaments have less stress and are less prone to chronic overuse.
Perform this neck stretch in the mirror
Stretch neck to relieve pressure and correct tension. Stand with a straight spine and neck. Tuck chin back slightly. You should feel a slight tensioning of your clavicle muscles and lengthening of the posterior neck. Hold for 3 seconds and repeat 15 times. You’ll likely notice reduced tension in your shoulders and neck within the first two weeks. Apply heat/ice for additional relief.
5. Decrease uneven and abnormal wear of joints
Sitting and standing crooked, like resting on one leg or side of your body, leads to hip strain. Joints wear down naturally over time but if posture is even, not many problems arise. If it’s uneven, more pain and issues tend to occur.
Strengthen score and lower back with this hip flexor stretch
Start in lunge position with one knee on the floor and leg extended backward. The other leg should be at a 90-degree angle in front of you with your foot planted squarely on the floor. Engage your core by pulling in slightly. The longer you work at strengthening your core and straightening posture, the more natural and easy becomes.
6. Increase lung capacity and improve breathing
Slouching compresses your lungs. Sitting and standing tall gives lungs more space to expand.
Push out pecs and relieve lungs
Stand with your feet hip-width apart. Interlock your hands behind your back. Hold for 20 seconds and stretch chest and pectoral muscles.
Another easy trick when sitting is to make sure most pressure is on your “sit bones” not your tailbone or the back of your thighs. If sitting slouched, it’s difficult for diaphragm to fully contract and lungs to fully expand. For faster improvement, lengthen your seated position and open your lungs with three deep breaths several times a day.
7. Improve circulation and digestion
If compressing vital organs, circulation is poor and organs won’t work as well. Healthy blood flow requires proper alignment and avoiding positions which cramp circulation, like crossing your legs.
Roll spine with thoracic foam roller
Lie on back on the ground and place a firm foam roller in a horizontal position underneath you at the bottom of your rib cage. Support your neck with your arms and slowly extend your spine over the roller. Hold for 5 seconds and take a deep breath. Slowly move up 1 to 2 inches at a time. Perform this exercise daily.
8. Reduce temporomandibular joint (TMJ) pain
A forward head position puts stress and tension on mandibular joint and jaw muscles. This can contribute to pain from eating, talking, yawning, a click with opening jaw as well as headaches.
Loosen jaw
With head and neck in a neutral position and eyes looking forward, turn head slowly from one side to the other to stretch your neck muscles.
Releasing neck and upper shoulder tension should reduce the effects of TMJ pain. Focus on relaxing your jaw throughout the day, especially in high-stress situations.
9. Improved core and scapular strength
Because muscular effort is required to maintain good posture, holding a good posture keeps core and upper back muscles active and engaged.
Engage back muscles with the overhead arm raise
Sit in a chair with your feet flat on the ground with even weight on both hips. Engage core by tucking slightly in and flattening your lower back. Let arms fall to your sides comfortably then raise them both up at the same time over your head and bring them back to the starting position. Over time, core strength will improve and help support the rest of your body. Note: core will continue to strengthen every day if you engage it while sitting and standing properly.
10. Better form during your workouts
Posture doesn’t only affect us when sitting and standing, but also when exercising. For example, having an engaged core and neutral spine during a squat will help prevent injury.
Tree pose
Stand upright with feet firmly planted on the ground. Bring hands to meet in center of chest with palms and fingers touching. Pull your shoulder blades back with your ears resting above shoulders. Lift one leg up to your thigh or shin (not knee), and press the sole of your foot into leg for stability. Both legs should be engaged, and core should be tucked slightly to maintain a neutral spine. Over time, you’ll attain this position more easily and become a center for calm.
11. Become taller
While really icing on the cake, good posture can also make us look better! Good posture helps you look taller and slimmer and can even make abdominals appear more defined.
Forearm plank
Lie on the floor face down. Keep forearms parallel and feet hip-width apart. Tighten core and lift torso off the ground. Look down between elbows, pull shoulder blades back, and your core muscles are tight. (Don’t allow hips to stick up.) Hold plank for up to 30 seconds, but stop sooner if your form starts to decline. Complete three sets.
12. Increased self-confidence
Good posture can boost your energy level and reduce pain. It can also increase self-esteem! This is hand and hand with #11 above. Good posture also portrays pride and all of this together equals a boost in self-confidence.
Shoulder pull back
Sit or stand with a neutral spine. Shift shoulder blades to the back. Lift both forearms to a 90-degree angle at sides. Pull your shoulder blades closer together, as if you’re squeezing them, while your arms naturally extend backward. Complete three sets of 12 reps.
Feeling more confident in yourself starts from day one. Check your posture as you enter a room, sit down to a meal, or work at your computer.
Bliss on Broadway is always ready to offer our full range of rejuvenating massages, facials and skin and nail care services. Try a 60-minute Sports Massage with CBD Oil or Vitamin C Peel Facial to help you care for your whole self. Call us at 562-439-4333 or visit www.blissonbroadway.com.