By Dax Moy
I've been assessing, writing and teaching about postural correction for such a long time that I often take it for granted that those I work with will immediately grasp the importance of posture in maintaining optimal health and well-being. Yet time and time again I am introduced to people with chronic pain, illness and disease who have absolutely no idea about the links between their wellness and their alignment.
Every magazine I open and every celebrity trainer who brings out a new book seems to have a section about 'core conditioning' or 'core stability' and various exercises to improve the 'posture' of their readers yet still we have a situation where over 80% of the population will suffer from back pain related to alignment problems.
So what's the problem here? Why are so many experts from all of the disciplines of medicine, health and fitness recommending postural and core exercises to their clients and patients and yet rather than decreasing postural related illness we are seeing an increase?
I believe it is because far too few of us can see a direct link between our alignment and our health and so we ignore it altogether. This is a huge mistake!
Poor alignment is a major factor in the creation of poor health. In fact, postural distortions have been attributed to:
- Hair loss - caused by reduced bloodflow to the scalp.
- Headaches - reduced bloodflow to the head/brain.
- Eye strain - due to mal-alignment of the head.
- Jaw pain/popping - due to forward head posture.
- Grinding of teeth - due to altered head carriage.
- Neck/upper back stress - due to extra load carried as head moves forward.
- Shoulder pain - due to excessive postural loading from head.
- Chest pain - as sternum becomes depressed.
- Painful periods.
- Abdominal bloating/pot belly.
- Constipation.
- Frequent bladder infections (a result of compression of the internal organs).
- Low back pain - compression of lumbar vertebrae.
- Poor gluteal (bum) tone and strength - due to muscle 'wasting'.
- Knee pain.
- Hamstring strains.
- Ankle pain.
- RSI.
- Fibromyalgia.
I often explain it to my clients this way: if you had a car that had just one wheel out of alignment you'd know about. First off, it wouldn't handle correctly. Secondly, it'd be far less energy efficient and third, things would either break or fall off.
Well, as a machine we're not too dissimilar. Our handling goes too through loss of range of motion or 'creaky joints' or any one of the symptoms shown above. Second, we become less energy efficient, fatiguing easily and finding simple tasks more difficult. Third, things break (I hope they don't fall off though!) creating varying levels of pain, dysfunction, illness and even disease.
You may well maintain a good posture already, though remember, a frequent programme of stretching and strengthening are required to stay this way.
If you think your posture has room for improvement, it may be worth seeing a physiotherapist, chiropractor or better still, a kinetic chain specialist to assess your alignment and prescribe you a corrective exercise programme especially if you have any of the symptoms above.
In my experience, I've yet to meet anyone with what is regarded as 'optimal posture'. Maybe it's just some 'holy grail' that we'll never get to see but I do know one thing; those that get closest to the textbook ideal suffer fewer problems than those with more deviations.
OK, I've made my point. Bad posture is bad health - full stop. But what do we do about it?
Well, there are many theories as to how to deal with postural distortions and I've tried them all, but the one that works best is to follow the flexibility - stability -strength continuum that nature intended for us.
First rule
Restore flexibility throughout only the tight muscles. Now, I know this sounds obvious but most people stretch everything when they stretch. No good. This just restores everything back to its relative position with everything else. Instead we are aiming to reduce tone and increase range by assessing and stretching those muscles that are actively pulling us into poor posture.
In most people the muscles are:
- Sternocleidomastoid (front of the neck)
- Pectorals (chest)
- Low back
- Quadriceps (front of thighs)
- Calves
Stretch and hold for at least 1-2 mins each 3-4 times a day.
Second rule
Use stability exercises where you hold good posture using your own muscles for 10 repetitions of 10 seconds (a good gym instructor or personal trainer can show you these) to re-engage the holding role of the muscles.
Third rule
Use strength exercise (with impeccable form) to create surplus strength in the muscles that are allowing your body to gravitate forward. These muscles are usually on the back of your body.
If all this sounds a little too much work then remember this; good posture isn't only about good health. It's about looking good too. I guarantee you, everyone that you consider to have a good body has a pretty good posture too. In effect, posture is the frame that you hang all of the superficial 'stuff' off of. If the frame's bent then how can the rest of the body look good?
The Little Black Dress diet:
1. Little Black Dress diet: starting out
2. Week one: your mental gym
3. Week two: optimal alignment
4. Week three: water and hydration
5. Week four: energy balance - energy in
6. Week five: energy balance - energy out
7. Week six: recovery and regeneration
