The rewards for making an effort to enhance your posture are substantial.
What does good posture actually entail?
According to Nina Strang, a physical therapist and certified strengthening and conditioning specialist at the University of Michigan, having good posture means having a neutral spine. This causes the muscles around the spine to be in equilibrium and equally support the body.
Perform a brief assessment of your posture: When seated, distribute weight evenly on both hips and place your feet flat on the ground. Your spine should be nearly straight, as you will maintain natural curves in your cervical, thoracic, and lumbar regions. Keep your shoulders relaxed, pulled back, and align your ears directly over your collarbones.
Exercise Physiologist Kara Griffith at Colorado Canyons Hospital & Medical Center advises that you should maintain a slight bend in your knees when standing to avoid hyperextension or locking of your knee joints.
Having understood the definition of good posture, we will explore 12 crucial advantages and strategies to attain them.
1. Fewer headaches
Strang suggests that correcting our posture can alleviate tension headaches resulting from increased muscle tension at the back of the neck. This is often attributed to poor posture, and improving it can reduce muscle tension and ease our headaches.
Stretch your neck muscles with a head retraction exercise
This workout helps to strengthen the neck muscles which are commonly feeble and tense.
Assume a supine position with your knees bent and your feet resting flat on the ground. Retract your chin downwards, imitating a double chin. Maintain for 10 to 15 seconds and redo 10 times.
To maintain good posture, it is important to be mindful of your body. According to Griffith, we tend to slump into bad posture when we get caught up in work or eating. To remind yourself to align your body properly, consider placing a note on your computer screen.
The means of preventing headaches vary between individuals; should you fail to make headway in your efforts, add core exercises and pectoral stretches to your regimen.
2. Less tension in your shoulders and neck
According to Griffith, a correct alignment of the body reduces the strain on the upper back, shoulder, and neck regions caused by a forward head posture, resulting in less stress on the joints and ligaments, and a reduced risk of chronic overuse.
Look in the mirror and perform this neck stretch
To alleviate pressure and correct tension, extend your neck.
Maintain a straight posture by aligning your spine and neck. Gently pull your chin inwards. You’ll experience a mild tightening of your clavicle muscles and an elongation of the back of your neck. Maintain this position for 3 seconds and complete 15 sets.
To maintain good posture, it is advisable to schedule reminders on your calendar to check in with yourself periodically during the day. It is important to make sure that your ears are positioned above your shoulders and that you are using the muscles in the front of your neck to hold your head up, in addition to the muscles in the back.
When searching for improvements, it is possible that you may detect a decrease in tension in your shoulders and neck in as little as one to two weeks. Using heat or cold therapy can offer supplementary benefits.
3. Decreased risk of abnormal wearing of the joint surfaces
Sitting or standing in a twisted manner, like leaning on one side or leg, can result in hip tension. Griffith explains that as joints degrade naturally with age, maintaining a balanced posture can prevent the occurrence of many difficulties. On the contrary, uneven posture may lead to additional pain and problems.
Strengthen your core and lower back with this hip flexor stretch
By performing this exercise, you can simultaneously enhance the muscles in your core and lower back while also elongating your hip flexors.
Assume a lunge stance with one knee resting on the ground and the other leg stretched behind you. The foot of the other leg should be firmly placed on the ground at a 90-degree angle in front of you. Slightly tighten your abdominal muscles to activate your core.
To maintain a better posture for a longer period, Strang recommends using a lumbar roll or a rolled towel to support your natural lumbar curve while you sit. This will help in achieving a straight posture with adequate support.
As you continue to focus on enhancing your core muscles and improving your posture, the process will become more effortless and manageable.
4. Reduced Back and Neck Pain
If you feel sore all over and tense, it’s possible that your poor posture may be the culprit. Frayna clarifies that hunching over or adopting other incorrect postures can lead to stress on the back and neck region, putting extra pressure on the shoulder blades, and also restricting blood flow to significant muscle groups. Ultimately, this can result in physical discomfort that is likely to intensify gradually. To put it simply, correct your posture and avoid a lot of agony.
5. Improved Breathing
According to the professionals, assuming an upright position enhances the opening of airways, allowing you to inhale deeply and expand your lungs entirely. Dr. Kalika states that breathing and posture are intimately linked through the respiratory diaphragm, which actually participates in both respiration and spinal stabilization. This implies that good posture enhances diaphragm function, while improved diaphragm function is essential in maintaining good posture.
6. Stronger Core
Frayna explains that maintaining an upright and straight posture can effectively engage the core muscles without any undue tension or exertion, by elongating the abdominal muscles and keeping them active. This is good news for those seeking to tone up but lack access to a personal trainer or sufficient time to visit a gym.
7. Better Sexual Performance
Good posture not only provides a beneficial core workout, but it also improves sexual performance. Dr. Kalika explains that pelvic floor function is closely linked to genital stamina and the capacity to experience pleasure. Fortunately, maintaining good posture can strengthen the pelvic floor, which is one of the abdominal muscle groups involved.
8. Improved Digestion
Chiropractors affirm that poor posture can have a significant effect on the digestive system by hindering the function of the diaphragm and pelvic floor, both of which are closely linked to the digestive organs and increase abdominal pressure. If you maintain proper posture consistently, you will notice an improvement in peristalsis and the function of digestive organs.
9. Enhanced Athletic Performance
According to scientific research, having bad posture significantly raises the likelihood of injury while engaging in physical activity, which can hinder optimal athletic performance. Frontiers in Physiology published a study in 2020, which concluded that even a brief period of poor posture before exercise could negatively impact athletic performance. In summary, maintaining good posture not only helps to stay fit but also ensures maximum benefits from physical workouts and reduces the risk of injury.
10. Reduced Risk of Osteoarthritis and Scoliosis
Although poor posture is not always the main cause of spinal conditions like scoliosis and osteoarthritis, experts suggest that practicing good posture can be helpful in averting these issues in individuals who do not experience them and slowing down the worsening of symptoms in those who do.
11. Alleviates Symptoms of TMJ Dysfunction
According to Dr. Lees, there is a significant correlation between your back and jaw. Forward head posture can result in tense muscles and poor biomechanics of the temporomandibular joint, which can cause pain while eating and speaking, as well as joint clicking and headaches.
12. Improved Mood
The common portrayal of individuals with depression and anxiety is characterized by a slouched posture, which is scientifically supported. Dr. Kalika explains that the relationship between emotions and posture is accurate since the fascia, a complex network of connective tissues that affects posture and transmits signals from the body to the brain via neurotransmitters, is involved. In other words, there is a deep connection between the body and mind.
It is essential to note that although depression and anxiety may cause poor posture, it is not solely a cause-and-effect relationship. Instead, it is a harmful cycle. Recent studies suggest that deliberately correcting your sitting and standing posture may significantly improve your mood, even on unpleasant days.
