Posture is something most people do not think much about, yet it affects their quality of life and health every day, even in their sleep. Maintaining good posture does not necessarily mean you stand with a tall spine; it means you are able to maintain your center of gravity without placing excessive stress to your spine and overall body structure, whether moving or being still.
Types
There are two main types of posture: static and dynamic. Static posture is what you often see in anatomy textbooks that show a front and side view of a person standing with perfect alignment of the spine, hips, knees and ankles. This is simply the state of how the body is positioned when it is not in motion.
Dynamic posture is how your body is positioned while in motion, such as squatting, kneeling, reaching overhead, sprinting and turning. Although each movement requires different positions, all require that you maintain an upright spine and stable pelvis from the beginning to the end of the movement.
Poor Posture
Anthony Carey, a corrective exercise specialist and owner of Function First in San Diego, identifies five primary posture deviations that usually are dictated by how your pelvis is positioned, affecting how the rest of your body is aligned.
With an anterior pelvic tilt, the pelvis is "dipped" forward, lifting up the buttocks and hyperextending the lower back. This is seen commonly in pregnant women or men with large bellies, where their center of gravity is shifted forward.
The posterior pelvic tilt is the opposite of the anterior tilt; the tailbone is "tucked" beneath the body, flexing the lumbar spine and curving the upper spine. This posture causes a "droopy" buttocks appearance and rounded shoulders.
Kyphosis is excessive curvature of the thoracic spine, often caused by posterior tilt or tight chest muscles. This often is caused by weakness in the core and back muscles from excessive hunching.
In elevation deviation, the pelvis is tipped to the side, causing the hip on one side to rise up and the shoulder on the same side or opposite side to lift. This causes the leg attached to the raised hip to rotate externally.
Rotation deviation is best seen from above; one hip or shoulder is turned forward in the transverse plane.
Good Posture
Good posture exists when the spine is in its natural curves and the iliac crest (the top of the pelvis) is even. In the frontal plane view, both shoulders and hips should be even with the feet and knees pointing forward. In the sagittal, or lateral, plane view, the spine's curves should be in their natural state (no excessive flexion or extension) and the pelvis is tilted slightly forward at about 10 degrees. If a line is drawn from the top of the head down to the feet, it should bisect the middle of the ear, the shoulders, the iliac crest, knees and ankles.
Benefits
Having good posture can reduce wear and tear on joints and help you avoid joint pains and many injuries. For example, if you have an elevation deviation, one hip will place more stress on one knee or ankle, causing that joint to wear down faster than the other over time. Not only does good posture help you alleviate pain, but it also makes you look younger and feel more confident and optimistic.
Prevention/Solution
You can maintain good posture throughout your life by being more aware of how your body is positioned when you sit, stand or walk. If you have poor posture, you can correct it by doing performing specific corrective exercises that address muscle imbalances. These can be obtained from a chiropractor, a physical therapist or a trained fitness professional.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Athletic Development"; Vern Gambetta; 2006
