I will try to keep this short and simple, but posture is one of the most important aspects of looking better, feeling better, and being able to train without putting yourself at risk of injury. Gravity is re:LENTLESS and never stops trying to push us down. We have to strength and length muscles and mobilize and stabilize joints to put our bodies in the best place to re:TALIATE again it!
Posture is basically just the position that your body was designed to be in for optimum performance. When you are standing (or sitting) with good posture, all your joints are in their proper place for you to be the strongest, fastest, and healthiest. You move better. You feel better. You can breathe better. Muscles can re:LAX. Your joints are in the strongest position they can be in for movement and stabilization. This is the position that you WANT to be in. It may be tough to hold yourself in the good posture position now, but the hope is that thru a balanced training program (strengthening the right muscles, stretching the right muscles, and re:TRAINING your body how to move and stand) that your body starts to re:MEMBER that position on its own.
To re:VIEW and quickly re:CAP the re:ASON for this little re:PORT, please re:COGNIZE that thru a proper re:SISTANCE program we can re:CTIFY the situation re:GARDING posture and your body will re:MAIN more re:SILIANT and re:LAXED, leaving you feeling re:MARKABLE so you can re:LISH your years all the way thru re:TIREMENT.
Sorry! I had to get that out of my system. I feel better and I'll do my best not to let that happen again. :) Back to posture...
Here is a quick view of proper posture from the ground up:
- Feet shoulder width apart. Toes straight ahead. Weight evening distributed between ball of the foot and heal, and slight to the outside edge of your foot and not letting your arch fall in.
- Knees directly over the feet, which sounds easy, but with many people, the knees fall just to the inside of the knees due to allowing the arch of the foot to drop or improper firing of the glutes.
- Hips level. This is where things start to fall apart for many people. Due to how much people are sitting while working, driving, eating, watching tv, etc., the hip flexors are typically tight which makes it harder for the glutes for fire. When this happens the hips become tight and immobile and the lower back tries to do the job of the hips cause a lot of lower back issues. There is a reason why do spending so much time stretching those hip flexors and doing glute bridges during EVERY class! If you put your hands on your hips, they shouldn't be tilted forward or backwards. They should be level. This is hard to explain in words. If you have questions please grab me after a class and I'd be more than happy to discuss in more detail.
- Lower back should have a natural arch but not too much. Best way to make sure your lower back is in its proper place it to reach to the ceiling with the crown of your head and pull your belly button in with your spine activating your core muscles (this should happen before any and all movement).
- Rib cage down: If you are breathing properly and using your diaphragm, making it more of a belly-breathe, you probably already there. If you are more of a chest breather, this could cause posture issues in the shoulders. It's all linked together. (Once we get to the next step of pulling the shoulders back and down, just make sure you don't allow your back to arch and rib cage to expand.)
- Shoulders back and down. If you do this correctly, the muscles in your upper back will relax and you will feel a nice stretch in your lats. Shoulders being pulled forward are a common problem. In most people, their chest muscles have gotten tight and short, and their back muscles have gotten too weak to hold their shoulders back. And on top of that, almost EVERY chair we sit in doesn't have enough lower back support and forces your shoulders to roll forward. This is a big pet peave to me! I don't understand the mentality of chair makers! It's like they purposely try to make you feel worse so you will have to sit down to relax and use their chair! :) I'm exaggerating, but you get my point. In our training, we do our best to balance out pushing and pulling movements, stretch our lats and chests, and strengthen the upper back through exercises like thumbs up. (One of the best things about re:MOVE//Training is that everything we do has a purpose! )
- Head on top of shoulders. Push the chin back until the head rests right on between the shoulders. When you do this you will probably feel the muscle in your neck, traps (the muscles between your shoulders and neck), and all the way down your back relax. Just think, for most people, their natural posture never allowing these muscles to relax, leaving them strained and leaving you irritable!
I REALLY didn't do a good job making this short and simple, but that about covers it!
When it is all said and done, tight muscles lengthened, weak muscles strengthened, and you are standing with correct posture, you're body is in the strongest position it could be in. You can move without worrying about pulling muscles. For many people, lower back issues fade away, joint issues are no more, they breathe easier, and their bodies simply function how it is supposed to function.
GOOD POSTURE IS A KEY PART OF A HEALTHY LIFESTYLE!
MOVEMENT IS HIGHLY DEPENDENT ON GOOD POSTURE!
AND WITH BAD POSTURE, TRAINING CAN DANGEROUS!
Whether you re:ALIZE it or not, good posture is something we are constantly thinking about and striving for at re:MOVE//Training. Please make that a personal goal for yourself as well! If you do, you will thank us later! :)
ACTION STEP: Take a picture of yourself standing with horrible posture and post it here. Just kidding. Please don't do that! :) BUT DO THIS INSTEAD. As often as you can think about it, as you are standing in line at the grocery store, walking the dog, sitting in your car or at work, be mindful of your posture and try to pull yourself into that perfect posture position.
For those of you wanting instant gratification, you will instantly look and feel healthier.
For those of you who are disciplined enough for delayed gratification, you will be able to look, feel, and move better for the rest of your life!