It takes more than just standing up straight to look your best to have good posture. It’s crucial to your long-term well-being. Whether you’re moving or not, making sure you’re holding your body correctly can help you avoid discomfort, injuries, and other health issues.
The term “posture” refers to the body’s location in space. It indicates the body’s position in space and serves to keep the body balanced during dynamic and static movements. The posture is influenced by a number of elements, including neurophysiological, biomechanical, and psycho emotive aspects, all of which are tied to the species’ evolution.
The body’s reaction to gravity is represented by posture, which is an automatic and unconscious stance. It is maintained by skeletal muscle contractions, which are coordinated by a variety of stimuli, and by neuromuscular type adjustments that are made on a regular basis.
WHAT IS MEANT BY POSTURE?
The way you hold your body is called posture. There are two kinds of them:
- When you’re walking, running, or bending over to pick something up, your dynamic posture is how you hold yourself when you’re moving.
- When you’re not moving, such as when you’re sitting, standing, or sleeping, your static posture is how you hold yourself.
- It is critical that you maintain appropriate dynamic and static posture.
The location of your spine is crucial to optimal posture. Your spine has three natural curves: one in the neck, one in the middle, and one in the lower back. These curves should be maintained, not increased, through good posture. The top of your shoulder should be over your hips, and your head should be above your shoulders.
UNDERSTANDING POSTUROLOGY
The science of posturology is concerned with the scientific and clinical study of posture.
In recent years, the term “posturology” has become increasingly popular in alternative medicine to describe the discipline that studies the connections between various body postures and functional disorders, particularly chronic painful diseases such as headache, whiplash injury, fibromyalgia, and changes in mental and bodily functions.
Posturology is necessary to recognize the anatomical and functional relationship between certain postural attitudes and pathological states that would otherwise be difficult to detect.
Posturology is the study of posture from a variety of perspectives, including:
- Neurophysiological model based on postural tone and balance functions research;
- A biomechanical model that examines the relationship between body postures and gravity, as well as the arrangement of kinetic and static chains in relation to sophisticated antigravity systems and spinal and vestibular reflexes;
- Model of psychosomatic illness
Postural pathology is not a single disease with a single cure; rather, it is a collection of symptoms that can be caused by ocular, breech, oral, proprioceptive, vestibular, or epithelial tissues.
Headaches, pains in the spine (such as neck pain, back pain, and low back pain), pain in the arms and legs, and trouble performing physical and daily tasks are the most common symptoms of postural problems.
Pathogenic traumatic injuries, inflammatory processes, congenital or acquired deformities, degenerative processes, and tumors can all cause postural abnormalities in people with these conditions.
The therapist can use the postural analysis to visually assess the patient and identify the best position for them. On three levels, the ideal location should be examined:
- – The sagittal plane
- – The frontal plane
- – The transverse plane
Stabilometry is the most common diagnostic technique used in posturology. It is a device that converts the mechanical oscillations of the human physiological gravicentrum into electrical signals, which are then amplified, recorded, and evaluated. The patient is asked to stand on a baropodometric platform and try out various positions. The stability of the posture is measured by analyzing various positions with particular procedures.
INSTANT 10 WAYS TO ACHIEVE A BETTER POSTURE
CHILD’S POSITION
The spine, glutes, and hamstrings are stretched and lengthened in this resting stance. The child’s position aids in the relaxation of the lower back and neck.
To do so, follow these steps:
- Sit with your knees together, big toes touching, and heels stretched out to the side on your shinbones.
- Fold your hips forward and walk your hands in front of you.
- Return your hips to their original position, close to your feet. Place a pillow or folded blanket under your thighs if they won’t go all the way down.
- Place your head to one side or gently place your forehead on the floor.
- Extend your arms or rest them against your body.
- Deeply inhale and exhale from the back of your rib cage and waist.
- Continue to breathe deeply while relaxing in this pose for up to 5 minutes.
FORWARD BENDING
The spine, hamstrings, and glutes are all stretched out in this standing stretch. It stretches your hips and legs as well. You should feel the entire back half of your body opening up and lengthening as you execute this stretch.
To do so, follow these steps:
- Your big toes should be touching and your heels should be slightly apart as you stand.
- Fold forward at the hips by bringing your hands to your hips.
- Allow your hands to fall to the floor or rest on a block. If your hands don’t contact the earth, don’t worry about it; simply go as far as you can.
- Allow your spine to stretch by bending your knees slightly and softening your hip joints.
- Allow your head to sink heavy to the floor by tucking your chin into your chest.
- Hold this position for up to a minute.
CHEST EXPANSION
You may open and stretch your chest with this exercise. This is especially beneficial if you spend the majority of your day sitting, which causes your chest to inwards shift. Standing up straighter is made easier by strengthening your chest.
To do so, follow these steps:
- Standing with your feet roughly hip-width apart is a good place to start.
- Interlace your fingers with your palms pressed together as you bring your arms behind you. If your hands can’t reach each other, grab a towel.
- As you stare straight ahead, keep your head, neck, and spine in a single line.
- Lift your chest toward the ceiling and bring your hands to the floor as you inhale.
- Hold this stance for 5 breaths while breathing deeply.
- Take a few deep breaths and relax.
- A rep for a total of ten times.
HIGH PLANK
The high plank stance strengthens your shoulders, glutes, and hamstrings while relieving pain and stiffness throughout your body. It also aids in the development of core and back strength, both of which are essential for proper posture.
To do so, follow these steps:
- Straighten your legs, elevate your heels, and raise your hips on all fours.
- Engage your abdominal, arm, and leg muscles by straightening your back.
- Look down at the floor while lengthening the back of your neck and softening your throat.
- Make sure your shoulders are back and your chest is open.
- At a time, hold this position for up to 1 minute.
SPINE ROTATION
This exercise improves back stability and mobility while relieving back tension and pain.
To do so, follow these steps:
- Get down on all fours and lower your hips to your heels, resting on your shins.
- With your elbow extended to the side, place your left hand behind your head.
- Keep your right hand beneath your shoulder or raise it to the center of your forearm and rest it there.
- Exhale as you stretch the front of your torso by rotating your left elbow up toward the ceiling.
- Inhale deeply and exhale slowly in this position.
- Return to your initial position by releasing your grip.
- Rep this movement 5–10 times more.
- Rep the process on the other side.
GLUTEAL SQUEEZE
This workout strengthens and activates your glutes while also providing relief from lower back pain. It also improves hip and pelvic function and alignment, resulting in better posture.
To do so, follow these steps:
- Lie down on your back, knees bent and feet about hip distance apart.
- Maintain a distance of about a foot between your feet and your hips.
- With your hands facing down, rest your arms alongside your body.
- As you draw your feet closer to your hips, exhale.
- Hold this stance for 10 seconds before moving your hands away from your hips.
- Carry on in this manner for 1 minute.
- Repeat this exercise many times a day.
ISOMETRIC ROWS
This exercise aids in the relief of pain and stiffness caused by prolonged sitting. Isometric pulls strengthen your shoulder, arm, and back muscles, allowing you to keep proper posture.
To do so, follow these steps:
- Take a seat in a chair with a plush back.
- Bend your arms forward so that your fingers face front and your palms face each other.
- Exhale as you press your shoulder blades together and slide your elbows back into the chair behind you.
- Hold this position for 10 seconds while inhaling deeply.
- Slowly return to the starting position after each inhales.
- For 1 minute, repeat this movement.
- This practice should be repeated numerous times during the day.
STRENGTHENING OF BACK
Downward-Facing Dog is beneficial for opening the anterior chest wall and shoulders, which are frequently rounded as a result of prolonged desk employment.
How to go about it:
- Begin by getting down on all fours.
- Lift your hips upward toward the ceiling, tucking your toes in.
- Return your heels to the mat, but do not let them plank on the ground. Make your neck long by lowering your head.
- Keep your wrist creases parallel to the front edge of the mat as long as you’re here. Press your fingers and thumb knuckles together to relieve pressure on your wrists.
- Take a deep breath and relax.
PUSH-UPS
All you need is a yoga mat to perform your push-up.
- Stand with your feet hip-width apart, about an arm’s length from the yoga mat.
- Place your palms on the wall at about shoulder-level height and shoulder-width apart, with your fingers pointing upwards.
- Bend your elbows slowly and lean your body against the mat until your nose is almost touching it. Maintain a 45-degree bend in your elbows with your back straight (instead of straight to the sides).
- Return to the starting position slowly.
THINGS TO KEEP IN MIND
A proper posture sends a positive message since all the communication occurs through body language and the way you present yourself. Remember to always switch your position to avoid a slouched posture. A good body posture and good stance reflect a better state of mind. You tend to project a confident self-image when you display a good posture. And a good posture can be achieved when the entire body is working under a perfect mechanism.
Perform all the exercises for a minimum time span of 30 days and you will notice visible changes in your posture.
