Misaligned wheels cause vehicle malfunction, and misaligned human bodies are equally dysfunctional. Correct posture provides movements with a structural base of support, which ensures exercise efficiency and safety. National Academy of Sports Medicine fitness experts say observing posture in motion provides the most accurate assessment of the relationship between posture and exercise.
Misconceptions
Misconceptions shroud the postural-alignment mystique. The classic military posture, for example, pushes the ribs forward and the shoulders back. People who started exercising in the 1970s might have heard their instructors use the vague "tuck your pelvis under" cue. Adherence to outdated posture theories impedes exercise efficiency, and it could have safety repercussions.
Effects
The forward-rib position creates a mid-back arch, which could compress your spinal discs and cause back pain during exercise. This posture also alters your center of gravity's position. Physical therapist Michael A. Clark says your body's center of gravity, about 2 inches below the navel, should align with your base of support. When the ribs press forward, the pelvis moves backward to compensate, placing your center of gravity behind your heels. This can impede balance and hyperextend your legs. The military "shoulders back" position decreases shoulder and arm range of motion during exercise. The pelvic-tilt position reportedly flattened the lower back and corrected sway-back alignment, but physical therapists such as Jeanne Markusic of the Cleveland Clinic stress the importance of a neutral spine, or maintaining the lower back's natural curvature. Tucking the pelvis shortens the hip flexors, which can limit leg movement during certain exercises.
Prevention/Solution
Vern Gambetta, president of Gambetta Sports Training Systems in Sarasota, Florida, says correct, dynamic posture leads to smooth movement transitions. These transitions improve exercise efficiency and prevent injuries. When your knees bend during a standing exercise, center your weight on the balls of your feet. Protect your knee joints. Avoid rolling your knees toward or away from your body's center. Keeping your shoulders pressed down away from your ears can prevent shoulder and neck joint fatigue during upper-body exercise, increasing upper-body endurance.
Expert Insight
National Academy of Sports Medicine experts say correct exercise posture affects functional and neuromuscular efficiency. They define functional efficiency as the ability to perform movements using the appropriate amount of energy without adding undue stress on the joints and ligaments. Neuromuscular efficiency relates to the nervous system's ability to communicate with the muscular system.
Considerations
Correct exercise posture equally distributes your weight on both sides of your body, and it promotes the proper length-tension relationship between the muscles groups. When the main muscle group, called the prime mover, contracts, the opposite muscles should lengthen. For example, back muscles should relax when abdominal muscles flex the spine, but if incorrect alignment causes overworking back muscles and underworking abdominals, the brain becomes confused and tells the back muscles to do the abdominal muscles' job. Improper sitting posture can cause uneven weight distribution and improper length-tension relationships. A computer placed at one side of your desk could keep you in a potentially rotated position, making one oblique stronger than the other. You might not notice this at work, but you will feel it during abdominal exercise.
Member Comments