Breathing plays an instrumental role in the development of both posture and the establishment of good, healthy movement patterns. Legendary Czechoslovakian neurologist Karel Lewit once stated that if breathing is not optimized, no other movement can be either. Posture, according to Lewit, is no exception to this statement. Like a two way street, poor posture begets poor breathing and poor breathing begets poor posture; thus it must be a priority for you to enhance the two simultaneously.
Significance of Breathing in Posture
Breathing, while commonly identified as a "simple" task, is often dysfunctional. To breathe properly, you must be able to utilize all 15 groups of muscles to move the ribcage, consisting of approximately 36 different bones in the thorax. With proper breathing, the ribcage expands at the bottom and mobilizes the spine, allowing for more free movement. When proper breathing does not exist, the spine does not get over 10,000 gentle movements each day and loses its mobility, ultimately resulting in postural distortion.
Significance of Posture on Breathing
Poor posture, typically defined as having excessive curvatures of the spine, slumped shoulders and a forward projecting chin, is a common ailment in today's society. This postural distortion inhibits proper breathing patterns by limiting the room the diaphragm has to push down into the abdomen to make room for the lungs.
Problems of Today
In modern society, a common postural pattern has arisen that many call the "computer guy" posture. The frequent computer user often sits with his spine curved in a large "C," with his ribcage pushed closer to his pelvis thanks to the help of gravity. Modern day footwear with an elevated heel forces a person into a full-body forward lean, allowing gravity to wreak further havoc on posture.
Postural Solutions
Reestablish your posture using the Brugger Relief Position, says manual therapist Craig Liebenson. Sit at the end of a bench or chair, try to stretch the crown of your head to the ceiling, and pull your shoulder blades back and together. Finally, rotate your palms away from your body while actively exhaling. Repeat the exercise up to 10 times throughout the day. Liebenson suggests the back stretch over a stability ball for an additional improvement in posture. Lie on a gym ball positioned midway through your back to start. Lean back and allow your head to fall toward the floor as you slowly lift your arms overhead and breathe easily. Hold the position for up to 2 minutes at a time and repeat frequently throughout the day.
Breathing Solutions
Maximize your breathing patterns by using the crocodile breath exercise, says Gray Cook, physical therapist and owner of Functional Movement Solutions. Lie on your stomach with your forehead resting on your hands. Inhale for a count of 4 seconds through your nose as your expanding belly of air lifts your hips. Exhale from the top position for a period no shorter than 6 seconds and repeat the exercise up to 9 more times before moving on to other activities. A motivated athlete can benefit from up to 5 sets during the day.
Daily Life Solutions
Posture is often difficult to correct because it is how people maintain themselves for up to hours at a time, so you must be constantly reminded to take up good posture and remove the roadblocks in daily life, says Gray Cook. Remind yourself to check your posture by setting a timer on your computer to go off every 20 minutes to an hour. Many who wear modern shoes may also benefit from spending time barefoot during the day to reduce the forward shifting induced by shoes.
References
- "Multidisciplinary Approaches to Breathing Pattern Disorders"; Leon Chaitow, ND, DO; 2002
- "Manipulative Therapy: Musculoskeletal Medicine"; Karel Lewit; 2009
- "Secrets of the Shoulder"; Gray Cook, PT and Brett Jones; 2007
- "Dynamic Chiropractic"; Mid-Thoracic Dysfunction; Craig Liebenson, DC; Sept. 12, 2001
