Human movement requires optimal posture and body alignment to prevent injuries and expend the least amount of energy to move. According to Anthony Carey, co-founder of Function First in San Diego, California, poor posture is the primary cause of back pain and other pain and diseases in the musculoskeletal system. Having a correct strategy and exercise program, as well as understanding how your body moves, will help you avoid these problems.
Posture Types
According to Carey, static posture is how you maintain your body alignment when you are not moving, such as standing, sitting and kneeling. Dynamic posture is how your body is aligned and positioned during movement, such as lifting a heavy box, swinging a golf club or running. In sports, static posture usually dictates how well your dynamic posture is. For example, in golf, you must have the proper initial alignment in how you stand and hold the club. This affects how well you hit the golf ball and prevent an injury during the swing.
Planes of Movement
The sagittal plane involves moving forward and back, such as swinging your arms back and forth and nodding your head. Frontal plane is movement from side to side, and the transverse plane involves turning and twisting at different angles. Few movements happen in only one plane. For example, when you walk, your arms and legs move in the sagittal plane, but your spine and pelvis constantly twist.
Benefits
Having proper posture and freedom of movement prevents back and other joint pain, muscle and connective tissue tightness, migraines, plantar fasciitis, falls and arthritis. They will also improve your muscular endurance, strength and stamina because your body uses less energy to move.
Expert Insight
When you exercise, consider the options of moving in different directions and combing muscle groups to work together. According to Rodney Corn, co-founder of PTA Global, take a traditional exercise, such as a lunge or dumbbell shoulder press, and create different movement patterns in different planes of motion.
For example, do a shoulder press with a half-lunge by holding two dumbbells over your shoulders with your forearms and elbows close to the midline of your body. Stand with your feet together. Step forward with your right leg, and press the dumbbells over your head. Return to starting position. In the second rep, step to your right with your right foot pointing forward, and press the weights over your head. On the third rep, turn to your right, and press the weights up. Repeat the pattern on the other leg. You can also do this exercise with one arm.
Considerations
Prolonged sitting or sitting can cause your muscles, joints and connective tissues to become stiff and weak. Take a five-minute "moving and stretching" break for every 30 minutes of sitting or standing to alleviate tension and increase blood circulation. This will improve your work performance and alertness.
References
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Pain-free Program"; Anthony Carey; 2005
