A Guide to Better Posture
Our posture and alignment carry an immense influence over our mental and physical health and wellbeing. Sadly, the importance of good posture is often overlooked in the pursuit of optimal health. By improving your posture, you enhance every dimension of your health. This improvement is attributed to a better functioning nervous system. A nervous system that is not burdened by stress originating from compromised alignment and poor posture. Therefore, every bodily system functions more effectively.
HERE'S HOW POOR POSTURE AFFECTS OUR HEALTH:
1. Compromises the Function of the Immune System: Any condition that amplifies physical stress on the body and impairs the function of the spine (nervous system) can jeopardize the operation of the immune system. Consequently, this can potentially disrupt every other system in the body.
2. Impedes the Function of the Nervous System: The nervous system, including the brain and spinal cord, acts as the operating system for all bodily functions. It controls our metabolism, hormone levels, heart rate, immune system, circulation, and organ function. A compromised nervous system due to poor alignment and posture can detrimentally affect every bodily system.
3. Contributes to Anxiety and Depression: A Harvard study highlights that maintaining an upright posture can significantly alleviate symptoms of stress, anxiety, and depression. The brain is continually responsive to the body’s position, emphasizing the inseparable connection between mind and body
4. Leads to Poor Breathing Patterns: Proper diaphragm activation is challenging while slouching. Correct breathing patterns require diaphragmatic movement, which stimulates the parasympathetic nervous system. This action helps transition the body from a chronic stress mode to a “rest & digest” state, which is nearly impossible while slouching as it induces shallow and upper chest breathing, signaling a “fight or flight” response.
5. Lowers Self-Confidence: Studies shows that maintaining an upright posture significantly influences others' perceptions and self-perceptions. Our body position sends a signal to the brain about our abilities. Studies also show that interviewees who maintained an upright posture felt more capable and qualified for their jobs, reinforcing the role body position plays in influencing our thoughts and feelings.
6. Alters Hormonal Balance: Posture significantly affects hormone levels, particularly stress hormones. Research suggests that maintaining a "power pose" for 2 minutes can reduce cortisol levels by 25% and increase testosterone levels by 20%, underlining the role of body position in health outcomes.
7. Increases Propensity to Think Negatively: The mindbody connection is bidirectional, meaning that a slumped body sends a potent message to the brain. Research indicates that individuals with good posture can recall positive traits more readily than those with poor posture, suggesting that a slumped posture can negatively impact cognition.
8. Increases Risk for Injury: Poor posture can result in undesirable tissue adaptation and muscle imbalances, which can contribute to poor biomechanics and movement patterns, leading to premature joint wear. Conversely, good posture promotes better movement patterns.
9. Contributes to Fatigue: Fatigue often results from restricted blood flow and consequently lower oxygen levels, which in turn reduces energy for necessary systems and repair. Up to 90% of the brain's energy is directed towards maintaining the body's relation to gravity, according to brain researchers and neurosurgeons. Postural distortions, such as forward head posture, can stress the brain, leaving less energy for cognition, metabolism, and healing.
The way we hold our bodies impacts every aspect of our health. Understanding the effects of poor posture allows us to make informed choices and undertake steps towards achieving optimal health through correct alignment and good posture.
How to Improve Posture
To improve posture, we need both a PREVENTATIVE & CORRECTIVE approach, understanding the causes of poor posture and how to address them.
One of the leading causes of poor posture is prolonged sitting, as the average person spends roughly 8 hours a day in a seated position. It is crucial to recognize how our bodies adapt to the positions we spend the most time in. Sitting with poor alignment can quickly lead to body misalignment, and no amount of stretching or standing up straight will be enough to address this issue.
The first step is ensuring proper sitting alignment to prevent these postural imbalances from developing. Addressing the root cause of poor posture is critical as there are several factors working against us here in planet Earth.
Addressing the Root Cause of Poor Posture
1. Sitting Poorly: Improper sitting is one of the main contributors to poor posture. The average person sits for 8 hours a day. The body adapts to every position we spend time in. If you sit poorly, your posture will suffer.
2. Poor Standing Posture: Many lack body awareness and fail to remember that standing poorly is just as detrimental to posture as poor sitting. Lazy standing posture results in undesirable positions that pull the body out of proper alignment and lead to poor posture.
3. Poor Movement Patterns: Our bodies become what we repeatedly do, and unfortunately, when we show up on planet Earth, we do so without a user’s manual. Most people don’t realize the importance of good movement patterns, as these patterns play a massive role in our posture, strength and alignment.
4. Muscle Imbalances: Our modern-day lives, filled with activities like sitting, texting, spending time on computers, and driving, all pull the body out of ideal alignment and contribute to postural imbalances. If these imbalances are not addressed with corrective exercises, they can eventually lead to poor posture and premature breakdown of joints.
To prevent and remedy poor posture I follow these steps:
1. Sit with proper alignment using an office chair that supports my body and improves posture over time. @anthroschair is the only chair on the market that actually aligns the body and is proven to improve posture over time.
2. Remain aware of how I stand and hold my body, knowing that my body adapts to each position.
3. Learn and practice good movement patterns that have a significant impact on joint health. My ALIGN program is what I incorporate into my movement routine 3 to 4 times a week.
4. Exercise in a way that targets the neglected core and posterior chain muscles, while lengthening the front side of the body (which shortens over time and pulls the body out of alignment). I follow my MOVE program for full body functional strength workouts that improve posture overtime.
Good posture is a lifestyle. It's about being mindful of how we hold ourselves and the positions we put our bodies in. Pairing this awareness with targeted exercises helps us maintain alignment.
