Posture Perfect

Article by Kristi Tuck, BS, ACSM
Posted on November 13, 2007

As children we are taught to “sit up straight”, yet as we get older, we find it increasingly difficult to do this. Our jobs have us sitting at desks, hunched over keyboards, sitting in cars, driving for long distances or sitting in a soft lounge chairs watching television for extended periods of time. How often are we telling ourselves to “sit up straight”?

As a trainer, I evaluate my client’s posture through a series exercises designed to determine what muscles need to be strengthened and what muscles need to be stretched. If you look at the alignment of your spine from the side, you would want to be able to draw a line from the side of your head down to your ankles. This is called the plumb line. The straight line should go through the center of your ear, shoulder, hip, knee and finally ankle. If you are rounded or extended too far in either direction, you likely have some musculoskeletal imbalances. Assuming you do not have a structural problem, such as scoliosis, it is possible that you could see improvement in your posture by simply beginning a strengthening and flexibility program.

Muscular strength imbalances are the key to many postural problems. The front (or anterior) muscles are typically very tight, and the upper back (or posterior) musculature is typically very weak. The reasons for this can vary from men to women. My experience has been that men are typically overdeveloped in the pecs (or chest) and do not pay enough attention to their middle back (rhomboids and middle trapezius). This imbalance forces the shoulders to fall forward, rounding out the back and causing them to fall “out of alignment”. For women, the reason is usually different. Many women are too self -conscious to sit or stand in “proper alignment” because it forces them to lift their chest. Additionally, pregnant women have the added stress of additional weight in the front of their body. Once they deliver the baby, their core muscles are weak and they are spending a lot of time feeding and caring for their infant children. This can cause a lot of stress to the spine exacerbating postural problems. If they are never corrected, they will continue to get worse and cause potential injury.

There are some simple things that you can do to increase your core strength and improve your posture.

Strengthening Exercise: Begin by sitting with your back against a flat wall, your feet about 12 inches from the wall. With your back against the wall, place the back of your hands on the wall and begin to “walk” them up the wall. Try and keep your shoulders, back, and the back of your hands against the wall as you slowly move your arms up the wall.

In your car: Sit up so that your ear, shoulder and hip are all in a straight line – now adjust your rear and side mirrors so that you can see. Once you “fall out of alignment” you will no longer be able to see out of your mirrors. This will give you the cue to “sit up” so that you can see properly.

At your desk – make sure that your feet are placed firmly on the ground, knees bent at 90 degrees and hips bent at 90 degrees with your shoulders aligned over your hips.
Any time you are sitting or standing, pull your belly button in towards your spine and hold while continuing to breath normally. Do not “suck in your stomach”, simply draw your abdominals in and hold (or contract) for as long as you can. Reminding yourself to do this throughout the day will help to strengthen the deep muscles of your abdominals.

And as always, consult your physician before increasing your activity and get a proper evaluation from a qualified fitness professional.