She glides into the room and her effortless ‘float’ is a magnet for your attention. As you admire her fluid gait, she appears elongated, even lifted. With shoulders back and head erect, she exudes an unconscious comfort in her own skin. Does she have a secret? Yes.
It’s what we admire in models, movies stars, and dancers: good posture.
If you’re now hearing mom’s, “Stand up straight” ringing in your ears, that’s for good reason.
Since it’s challenging to see yourself, in order to make a connection to the ravages of poor posture, do your future self a favor and visit the nearest senior nursing home facility.
As you walk hallways lined with residents in wheelchairs, notice their posture. You’ll see heartbreaking person after person with head hanging forward and shoulders rounded downward, unable to straighten the spine, staring down at the floor.
How and why this sad scene occurs, especially for women, is multi-faceted.
Our health issues can be quite complicated.
While all humans start losing bone density in our 30’s, women are further impacted by the hormonal changes of childbirth and menopause. Add lifestyle, with the effects of an unhealthy diet and lack of exercise weakening bones and muscles, and a literal downward spiral begins to ever so slowly steal good health.
The main cause of poor posture is muscle imbalance, whether it be front to back or side to side. Imbalance we physically promote!
Weak upper back muscles allow the shoulders to ‘slouch’ forward, which allows the head to fall — permitting chest muscles to become too tight.
Likewise, weak back muscles and/or weak abdominals allow the pelvis to tilt too far back or too far forward — causing back pain.
This imbalance results in inflammation, pain and injury.
Ever wonder why exercise is at the top of the list for disease prevention, even Alzheimer’s? Because oxygen is life. But is it just any breath that feeds the body and brain?
Ever notice as you lie prone on a mat in yoga, Pilates or flat on your bed, how easy it is to relax into deep diaphragmatic breathing? If you place your hand above the belly button and take in a breath, you can actually feel your lungs fill to capacity raising your hand up then down.
Slumped forward with shallow breathing for long periods of time, your brain, heart and lungs cannot function efficiently.
Oxygen equals energy.
Checked your screen time lately? No wonder there’s an afternoon slump!
Dr. Josh AXE, Functional Medicine Dr., asks the following question in his blog THE CHALKBOARD on The Tiny Posture Issue That Could Be Causing You a lot of Pain?
He diagnoses the ‘forward head posture’ as the possible culprit of not only your back pain, but also other issues.
Consider his observation. Every time you lean over even 60 degrees, whether over your phone, the computer, or good book, you’re adding up to 60 pounds of pressure on your neck. So, if the head weighs approximately 10 lbs., for every inch forward and down, your neck is supporting an extra 10. Two inches forward = 20 pounds!
You do the scary math.
This position of head forward with shoulders slumped has resulted in multiple new problems like:
Tech Ache: Repetitive motions used on technology causing pain and strain
Phone Spur: Newly formed tiny horn-like structures starting to grow at the base of the neck, now seen in x-rays, as reported by the Today Show.
Dr. Axe states that poor posture can affect stress levels, referencing a 2015 article by the American Psychological Association in Health Psychology. Researchers had two groups wearing devices that either kept them in good posture or slumped forward. They noticed among the negative effects that even the language of those slumped over was more negative.
They concluded that while poor posture resulted in more stress, potentially leading to chronic stress, good posture in the face of stress maintains self-esteem and improves mood.
Dr. Sara Gottfried, New York Times best-selling author of the “Brain Body Diet, 40 Days to a Lean Calm Energized Happy Self,” reminds us:
“The goal is to stand straighter with ease and less tension, sit taller, increase flexibility, reduce inflammation and pain, move more fluidly, breathe easier and prevent brain fog.”
If that sounds good to you, follow a few of her suggestions for correct posture:
A strong core stabilizes your body in a strong upright position. So why not have a core like a super-diva supreme court justice?
85 year- old Justice Ginsburg, with her twice-weekly forearm planks, shows you how.
Are your phone or computer the culprits? How can you lessen usage or impact?
Try these moves, whether sitting or standing, every day to develop good posture.
As you slowly cross arms in front of your body, inhale, and reach for and open to the sky. As you slowly lower arms to each side, exhale. Shoulders then gently roll back and down.
Inhale, and as you exhale, imagine you are reaching back to put your hand in back pockets, but instead, clasp fingers together for a gentle chest and arm stretch.
Want a fresh posture correcting workout? Check out this posture correcting workout.
Watch the video below for more ways to improve your posture and subscribe to our YouTube channel for more exercises.
Feeling younger already?
Your mirror will prove it.
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