The word "posture" is used to describe the alignment of bones, muscles and joints. Posture provides a structural base of support, which generates and absorbs force. It's the point where movement begins and ends. An understanding of the kinetic chain is crucial to comprehending the importance of correct posture. This term describes the interconnected sequence of any physical movement. Any misalignment along the chain affects the quality of the movement. Thus, if the movement begins with poor posture, it may become distorted and inefficient. Such is the dynamic nature of posture, which, unfortunately, is often seen as static. Posture correction exercise should, therefore, be performed from a stationary position and in motion.
Step 1
Lie on your back on an exercise mat with your knees bent, your feet flat on the floor and your hands by your sides. Inhale to prepare. As you exhale, tilt your lower pelvis from the floor. Inhale and return to a neutral position. Then, exhale and arch your lower back. Perform the exercise as a continuous, rocking movement. Correct pelvic alignment involves a neutral spine, which is neither arched nor tilted.
Step 2
Remain on your back in the position used in Step 1. Raise your straight arms to chest height and keep the palms facing each other and the fingertips reaching toward the ceiling. Inhale to prepare. Exhale and lift your shoulder blades from the mat. This is a protracted position, which often leads to slouching. Inhale and return them to the mat. Then, exhale and squeeze your shoulder blades toward each other, as if you were trying to catch a pencil between them. This is a retracted position. Although this military, shoulders-back position was once thought to be good posture, it may restrict functional movement of the upper body. Correct scapular or upper back alignment is neutral, with the shoulder blades neither protracted nor retracted.
Step 3
Place a foam roller on the floor. Lie prone, so that your hip flexors are on the roller. Breathe deeply, and allow your body weight to sink into the roller. Hold the position for at least one minute. Tight hip flexors can cause pelvic misalignment and gluteal muscle weakness, which can in turn distort movement patterns. The foam roller combines benefits of stretching and massage.
Step 4
Get on your hands and knees. Inhale to prepare. As you exhale, simultaneously extend your right leg behind you and your left arm overhead. Do not allow your back to arch. Avoid leaning to one side. Keep your shoulder relaxed. Inhale and return. Exhale and repeat on the opposite side.
Step 5
Place a book on your head and walk around the room. This old charm-school technique still works. If you're leaning to one side, or if your neck is out of alignment, the book will fall off your head.
Tips and Warnings
- Pilates is an excellent technique for improving posture. Sitting on a stability ball for an hour a day can help improve your seated posture. These exercises do not require more than eight repetitions.
- It's difficult to perform postural assessment on yourself. Consider hiring a professional.
Things You'll Need
- Exercise mat
- Foam roller
- Book
