If you spend prolonged periods of time sitting, you are likely aware of how effortless it is to slouch unconsciously. Nevertheless, integrating posture exercises into your workout regimen can aid you in remaining upright both during sitting and standing in your daily routine. This will help you avert undesirable afflictions that might arise from assuming a poor posture for prolonged stretches.
What is good posture?
As previously stated by SELF, posture pertains to how your body is aligned at any given time. Two types of posture exist: static posture, which relates to your body’s position while sitting, standing, or sleeping; and dynamic posture, which depicts your body’s position while in motion.
Maintaining correct posture ensures that your joints, muscles and tendons are in a position that feels comfortable and natural, without any sense of pulling, straining or stretching.
Phillip Higgins, DPT, a physical therapist who specializes in treating older adults at Bespoke Treatments in Seattle, explains that your pelvis is significant for maintaining good posture, whether you are standing or sitting. He clarifies that since your spine is like a column, any changes in one part will affect the behavior of the other parts. Therefore, it’s essential to adopt a stable pelvic-neutral position to benefit your entire body.
To achieve this while remaining seated, start by sitting in a chair with your feet planted firmly on the ground. Adopt an upright posture and contract your abdominal muscles. (If you’re unsure how to activate your core, follow these detailed instructions.) Slightly tuck your pelvis inward, engaging your glutes slightly, to prevent undue arching of your lower back. You may have a slight natural curve, which is acceptable as long as it feels comfortable. The goal is to avoid placing excessive weight on your lower back, and sitting up straight and activating your core muscles will assist with this.
Direct your attention towards your shoulders. Dr. Higgins advises aiming for a gentle, stress-free contraction of the shoulders. This way your shoulder blades will rest comfortably in the center of your back. Dr. Higgins emphasizes that there’s no need to forcefully extend them, and that it should allow for unrestricted breathing.
Dr. Higgins explains that once you have achieved the correct positioning of your pelvis and back, you should be able to comfortably rest your head directly on top.
He explains that standing requires a similar technique where your feet remain fixed, and the initial focus should be on controlling the pelvis. It’s important to avoid locking your knees and instead maintain a slight bend, while also ensuring your pelvis is stable and your spine is both relaxed and pulled in.
Why is good posture important?
If your posture is poor, you will exert additional pressure on your muscles and joints. According to SELF, this can lead to generalized body discomfort, particularly in the neck, back, knees, and hips, over time. Bad positioning can also impact your equilibrium and, in certain circumstances, cause respiratory problems, according to the National Institutes of Health.
According to Dr. Higgins, having poor posture may lead to stiffness which can hinder your capacity to perform routine activities such as washing your back while in the shower. Conversely, if you maintain good posture, your mobility will eventually improve.
What makes a good posture exercise?
According to Dr. Higgins, if you want to include posture exercises in your workout regimen, start by prioritizing your core strength as it enables you to have better control over your pelvis. After that, progress to exercises that enhance the strength of your upper back.
According to Dr. Higgins, the upper back is insignificant if the pelvis cannot be managed as both aspects affect each other. People may use an arched lower spine to maintain “good posture,” but this may not benefit them in any way if it strains their lower back.
Easy posture exercises
The following exercises are suggested by Dr. Higgins as effective in enhancing one’s posture.
A posture-focused workout can be created by linking them all together: Complete 12 to 15 reps of every exercise and carry out 2 to 3 sets. Following the sequence will enable you to advance from basic pelvic control exercises to strengthening exercises for your back.
If you are short on time for a full workout, you can opt for a selection of exercises to incorporate into your usual routine. Additionally, the bodyweight-only exercises mentioned in this list can serve as effective components of a dynamic warm-up or cool-down.
Supine Marching
- Lie faceup with your knees bent, feet flat on the floor.
- Extend your arms out by your sides and lift your knees up so that they are directly above your hips, knees bent at 90 degrees.
- Keeping your knees bent, slowly lower one heel down toward the floor.
- Bring the foot back, and then repeat with the other leg. That’s 1 rep.
- Continue alternating legs, making sure to keep the core engaged and the low back flat on the floor the entire time.
According to Dr. Higgins, lying on your back and performing exercises is the simplest way to regulate your pelvis. This particular exercise, which involves lifting your legs while lying down, targets the abdominal, hip flexor, and back stabilizing muscles. It is important to maintain contact between the lower back and the ground throughout the exercise. If your lower back begins to lift off the floor, reduce the range of motion.
Dead Bug
- Lie faceup with your arms extended toward the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips). This is the starting position.
- Slowly extend your right leg straight, while simultaneously lowering your left arm overhead. Keep both a few inches from the ground. Squeeze your butt and keep your core engaged the entire time, low back pressed into the floor.
- Bring your arm and leg back to the starting position.
- Repeat on the other side, extending your left leg and your right arm.
The dead bug exercise builds upon supine marching by incorporating arm movements and an element of coordination difficulty. It targets the entire core including the deep abdominal muscle, transverse abdominis, the stabilizing muscles of the spine, erector spinae, and the glutes. The exercise also promotes hip and shoulder mobility.
Bird Dog
- Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is the starting position.
- Extend your right arm forward and your left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you.
- Squeeze your abs and return your arm and leg to the starting position. This is 1 rep.
- After finishing all your reps, repeat with the other arm and leg.
The bird dog exercise is a core and pelvis stability workout that targets the deep muscles of the abdomen and lower back, as well as the glutes, with greater difficulty than the dead bug.
Importance of Posture for Running
A simple method to enhance running capability is to regulate your posture, as improper posture results in muscular, tendinous, and ligamentous imbalances and tightness. When aligned correctly, the spine has a natural curve that acts as a shock absorber and distributes weight uniformly across the entire body.
Moreover, poor posture has been demonstrated to result in:
- Muscle imbalances
- Inhibited breathing
- Injuries from shifted running form
- Poor balance
- Headaches
- Lack of sleep, (which we know is essential for optimal running performance)
- Osteoporosis
By maintaining correct posture, we are able to utilize our body to increase running efficiency, leading to improved performance through optimized breathing, pushing, and labor.
Our posture is more than just the alignment of our shoulders; it also involves the position of our hips, avoiding “text neck,” and ensuring proper alignment from head to toe.
Starting with posture is an excellent way to address breathing difficulties as a hunched back and rounded shoulders can impede proper breathing.
When running with an upright posture, the chest has room to expand and permit more air to flow in, resulting in improved performance due to an increased influx of oxygen.
What is Good Running Posture?
Having a good running posture is not only about preventing injuries through proper running form, but also maintaining good posture throughout your day.
Our goal should be to run upright with a slight inclination towards the front. To ensure that we take in the most possible oxygen during running, it’s important that we stretch our bodies to reach our full height and keep our shoulders relaxed and lowered.
Sitting or standing for extended periods often leads to us adopting uncomfortable positions such as hunching over or standing with locked knees in order to alleviate discomfort. This can significantly impact our running form over time and lead to:
- Overstriding
- Instability
- Heel striking
- Landing with our torso ahead of our knees and feet
- Imbalance
Our body’s inability to function correctly and efficiently due to poor posture results in tightness, which increases the risks of injury and reduces our running efficiency.
Achilles pain during running can be attributed to poor posture. When our body is not properly aligned, our tendons, muscles, and ligaments are unable to function effectively.
Causes of Poor Posture
In today’s technology-focused society, extended periods of sitting in awkward positions contribute to our poor posture. The repetition of these movements causes fatigue, resulting in our bodies adjusting to alleviate tension. Unfortunately, these adjustments can cause misalignment and long-term pain.
Throughout the day, most of us frequently assume certain sitting positions or unusual body postures.
- Sitting or standing at a desk for long periods of time
- Driving
- Texting on our cell phones, aka “text neck”
- Leaning on our desk
- Slouching in chairs
- Cradling the phone between our ear and neck to talk and allow for free hands
- Holding a baby on one hip
Our posture is negatively affected and our running ability is hindered due to long periods of inactivity when transitioning from sitting at a desk to being on the streets.
How to tell if you have bad posture?
Determining whether your posture is incorrect can be difficult when self-evaluating, as you may automatically adjust it when examining yourself in a mirror. Rather, request a colleague, friend, or partner to occasionally observe you throughout the day and provide feedback.
Indications of incorrect body alignment encompass:
- Hunched and rounded shoulders
- Leaning on one leg when you stand
- Standing with a flat back
- Sticking your butt out
- Numb feet
- Back, neck and shoulder pain
- Muscle weakness on one side
FHP Correction App
By utilizing this application, you can establish daily prompts for yourself which remind you to take a break and engage in posture exercises at various intervals throughout the day. The exercises come with detailed instructions and visual aides, as well as a timing mechanism that directs when to begin, cease, and take a break.
Strength and Mobility Drills
To improve your posture, concentrate on workouts that enhance your core, glutes, and back muscles. I possess numerous tools to aid in attaining better posture. Consistent training every day will yield positive outcomes in a couple of weeks.
Exercises such as seated rows that involve pulling the shoulder blades together are beneficial for strengthening the upper back. This enhances muscle activation and endurance, ultimately promoting good posture.
To perform better squats, keeping your chest up is made easier by squatting with your feet close to the wall.
Whether you have a fondness for or aversion to planks, there is no denying that they are among the top exercises that runners can engage in to enhance their overall stability and strengthen their core.
- Start with 20 to 30 seconds each day and work up to one minute.
- Gradually try lifting one leg for 15 seconds and then switch sides.
- Be sure to keep your body straight, abdominal muscles tight, and head down for proper alignment.
- If you can hold it for longer than 30 seconds then you aren’t doing these right. You should be squeezing every single muscle in your body, this isn’t endurance.
The reverse plank will require you to lift your chest and squeeze your shoulder blades, which will assist in properly retracting your shoulders; therefore, try adding it into your workout routine for variation.
Neck Posture Stretches
Numerous stretches are available to counteract the impact of consistently sitting or standing in uncomfortable positions. Consistent exercise will improve muscle tone and enable the body to avoid assuming incorrect posture.
Performing targeted stretches for running, engaging in yoga, and incorporating consistent foam rolling into a routine can aid in dispersing myofascial tissue and realigning the body.
These are a few things that you can do every day to establish the habit of good posture, even if, like me, you tend to spend excessive time scrolling through Instagram.
Stretching the Chest Against the Wall
- Standing inside a door way, make your arms in to field goals
- Place your right forearm on the door frame and then step slightly forward
- You should immediately feel a stretch in your chest
- Hold 30 seconds and do the other side
- Also beneficial to try moving your arm up farther to get a slightly different stretch
The term “Wall Angels” cannot be rephrased as it is a specific exercise or stretching technique. It involves standing with one’s back against the wall and raising and lowering their arms in a controlled motion.
- Stand with your back against the wall and your feet about four inches away.
- Keep your glutes, spine, and head against the wall
- Bend your arms in a 90° angle, with your elbow on the wall and hands to the ceiling
- Keeping the backs of your arms and your back on the wall, slowly move your arms up and down
- Repeat 10 times.
