Skeletal structure, alignment and posture contribute to overall health and fitness. Proper skeletal alignment and posture places less strain on your body. Poor posture, whether structural or habitual, decreases joint flexibility and increases discomfort with movement. This can lead to an increased risk for injury. Poor posture has been cited as a major cause of back pain.
Shoulder Slump
Starting with the upper portion of the spine, slumped shoulders lead to many postural problems. These include rounded shoulders, head forward, sunken chest and kyphosis, an excessive curvature of the upper spine. Factors contributing to this condition include a lack of flexibility in your chest and shoulder and weak upper back and abdominal muscles. Shoulder slumping is typically seen in a sitting position, whether at your desk or at home. Long hours spent reading, watching television or at your computer can contribute to this habit. This condition can be corrected with exercises to strengthen your upper back. Stretching for your chest and shoulder muscles will increase flexibility. This will allow you to comfortably squeeze your shoulder blades together and expand your chest while sitting.
Arched Lower Back
Excessive arching contributes to pain in the lower back. The cause is a protruding abdomen that pulls the top of your hips forward, resulting in a back tilt of the tailbone. This is known as swayback, or lordosis, an excessive curvature of the lower spine. Factors contributing to lordosis include excessive weight in the abdomen, weak abdominal muscles and inflexible hamstrings, the muscles in the back of your legs. An arched back usually appears in a standing position. This condition can be improved by strengthening your abdominal muscles, reducing weight in your abdominal area and stretching your hamstrings. Body awareness helps you prevent your abdominal muscles from sagging or relaxing and pulling forward.
Locked Knees
Your knees are the most vulnerable joint, bearing your body weight while absorbing impact with movement. The knee joint needs to be stable and mobile because a lack of stability can lead to injury. When your body is extended, proper posture includes soft knees that are slightly bent, not locked. When standing for long periods, your body tends to go into a leaning position, placing one or both knees in a locked position. Carrying excessive weight will also place a strain on the knees. In addition, structural deviations such as knees "knocking inward" or "bowing outward" strain the ligaments, the connective tissue that stabilizes your knee joint. Improving knee stability through strength training will help minimize postural problems.
References
- Low Back Pain
- Flexibility Exercises to Maintain Shoulder Health
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 2000
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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