Three moves to improve posture
Aligned body functions better
From the most accomplished athlete to the least physical executive, posture makes a difference. A body that is well aligned, with bones, joints, muscles and other tissues in the optimal arrangement, will function better. Structures will be subjected to less stress and movement will be more fluid and controlled.
Compare this to a body that is imbalanced. Strength, stability and mobility are compromised while internal systems such as respiration and circulation are taxed.
Following are three helpful posture exercises demonstrated by kinesiologist Erin Olmstead.
Always stop if you feel pain and consult your physician before undertaking a new fitness program or making changes to your current routine, especially if you have any history of back pain.
Wall lean
The wall lean requires the recruitment of many muscles along the posterior aspect of the body to keep your body from flexing and collapsing toward the wall.
Start by standing with your back to a solid wall and position your heels roughly 12 inches from the wall. Make sure your body is as aligned as possible from side to side so your pelvis and shoulders are level and your head is centred.
Keeping your head back against the wall, slowly lift your hips and shoulders forward off the wall so the only point of contact with the wall is the back of your head. You should be as straight as possible from your heels, through your knees, hips, shoulders and ears. Hold this position for 20-30 seconds, then relax and repeat three times.
Wall angel
After you’ve performed the wall lean exercise, move your feet so your heels are four to six inches from the wall. Position the back of your hips, torso and head as flat as possible against the wall, with slight curves in your lower back and neck. Your head should be neutral with your eyes looking straight ahead.
Keeping your core engaged to ensure you maintain neutral alignment of your spine and rib cage, raise your arms so your elbows are bent and the back of your forearms are against the wall. Your elbows should be at, or slightly below, shoulder height and, ideally, your arms are close to the wall.
From this position, slide your arms upward so your hands move toward each other above your head. Stop when your hands are approximately 12 inches apart, then slide your arms back down, and repeat. Continue this for 30-45 seconds, keeping your arms as close to the wall as possible. Avoid any pinching or pain in your shoulders.
Posture plank
The plank can be great for developing optimal posture. It works the muscles along the front side of the body. Start by assuming a basic plank position, with your body supported on your forearms and toes. Work hard to activate and engage your anterior core system to stabilize the neutral curve in your lumbar spine. The curve in your upper spine should be mild to moderate rather than excessively rounded. Maintain neutral alignment of your head, preventing it from dropping below the level of your body toward the floor.
Hold this aligned, elevated position for 30-45 seconds, being careful to maintain a level pelvis and balanced weight between your feet. Slowly relax, then repeat two more times.