Posture Power Part One

Posture Power- Straighten UP! 

This weeks topic is posture. Bad posture is everywhere. With most people spending their days at a desk, in front of a computer how can it not be? With more people having a telephone in front of them and their neck/head in a forward position, what should we expect? Can it be fixed? Can it be improved? Yes. Posture can definitely be improved with, like anything, awareness, and hard work!

1st step: recognize your posture issues. This will focus on upper body(shoulders, thoracic spine, neck, head) posture but many people struggle with lower body posture as well. Once you recognize your issues start to become aware of patterns throughout your day. Do you slump at your desk? Rest the weight in your arms and shoulders round forward? Is your computer above or below eye level and causing you to hold your neck at an angle? Take note of your posture during different times during the day, especially of posture at work as you spend most time there.

2nd: Fix your physical surroundings. Set up your desk so it is ergonomically friendly. Set yourself up for success. If you are at a desk job, get up at least every hour and walk around. Every 30 minutes check your posture, pull your shoulders back and if necessary do a “chest-opener.” More on this later in the week.

3rd: Stretch your chest and neck. Easiest is lying on a foam roller the long way with your head resting on it. Let your arms fall wide and just hang out for a couple minutes. The doorway stretch is also very effective if you do not have a foam roller. Perform neck stretches daily. Simple drop your right ear to right shoulder, left ear to left shoulder, and chin to chest will do. Also, if you have a very still neck add chin-tucks to that list! Do a chin-tuck by sitting up tall and placing two fingers on your chin, gently push and slide chin/head backwards.  More on this later in the week.

4th: Strengthen your back. If you have poor posture, your back muscles are probably weak and lack the endurance to hold your shoulders back all day. Use light weights or a band to do rows and hold for a 3 count while squeezing your shoulder blades together. Perform light lat pull downs again focusing on the squeeze and keeping your shoulders down, away from your ears. Perform TYIs with no weight or very light dumbbells. Perform external rotation exercises with light weights or bands. Finally check out the core basics -->http://www.fosterfitness.org/1/post/2014/02/its-all-about-the-abdomen-baaaby.html

These exercises should be light and performed often! 2 or 3 sets of 10 once a day or every other day to start. Once your posture improves this can be lowered and just done for maintenance.

5th: Here is that word again- consistency. Be consistent for a month or two to see improvements. Do your stretches when you wake up and/or at your desk during the day. Do exercises with your regular routine when warming up. Have posture on your mind throughout the day, especially during long periods of sitting or standing. Consciously pull your shoulders back and down. Sit or stand erect, without allowing your lower back to round or slouch. 

Posture is important. Over time poor posture can lead to exaggerated spinal curvatures, generally upper back rounding(kyphosis) or lower back arching(lordosis). These curvatures can cause pain and also limit mobility. Oh, posture was also the #2 tip in my e-book how to combat fat! on facebook. Nope, having good posture will not actually make your fat cells vanish but it will make you appear and instant 5-10 pounds thinnner and an inch or two taller! Now we are talking :)

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