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Posture
Pointers
The
quality of your posture can make a big difference in your life. Good
posture can make you look and feel younger, stronger and more
confident; and can help improve your breathing, advance your sports
performance, decrease your risk of injury and improve your
biomechanical efficiency. And, over the course of your life, good
posture can prevent painful physical strain in your joints.
How
can you tell if your posture needs improving? A few telltale signs
include:
-
collapsed
arches in your feet
-
an
elevated hip or shoulder
-
one
side of the body rotated forward or back
-
pelvis
and hips tilted to the front, back or side
- rounded
back
- drooping
chest and shoulders
- head
jutting forward
These are indications that your body has gotten locked into poor
movement patterns for any of a number of reasons, including muscle
imbalance, compensation for injuries, ergonomic problems or poor
alignment during fitness and sports activities.
Changing
Habits
It
is possible to change poor postural habits. Developing proactive
postural habits builds a foundation for a fit body that functions
effectively. What is important is to not beat yourself up about
what is, but devise and use - that is the active element - to use
a plan to improve what you can. Some structural issues cannot and
will not change.
Try
the following tips for improving your posture:
-
Find
Neutral. Your personal trainer can help you recognize what
neutral alignment looks and feels like in your body. This is the
position in which the spine is best equipped to deal with external
stress and strain. You should be able to move into neutral
alignment while sitting, standing and moving.
-
Remind
Yourself Frequently.
Create ways to remind yourself to do posture checks throughout the
day, such as setting a sports watch to alert you hourly or posting
printed reminders on your desk or bulletin board.
-
Develop
Your Hip Muscles.
Weakness or inflexibility of the hip muscles that attach to the
pelvis may impact the alignment of your pelvis and lower back. Seek
an exercise program that includes flexibility training for the hip
flexors, extensors, abductors, adductors and rotators.
-
Perform
the Right Trunk Exercises.
Work with your trainer to learn exercises that train the abdominals
to hold the pelvis in neutral alignment. Do more active
stabilization training, rather than just traditional torso curls and
sit-ups, which focus almost exclusively on the trunk-flexing
function of the obliques. Additionally, learn how to correctly
perform back extension exercises--while standing, on hands and
knees, prone on elbows or prone with arms extended. Research has
shown that these exercises often improve or eliminate back pain.
-
Consider
Alternative Exercise Formats. Yoga, Pilates or Pilates inspired exercises emphasize alignment
and controlled movement of the spine, which can greatly improve your
posture habits.
-
Lastly, be sure to check
with specialists.
Postural problems can have a serious negative impact on your health
and quality of life. In addition to your personal trainer, you may
want to consult with a podiatrist, an orthopedic specialist, a
physical therapist or a chiropractor.
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Pilates News 
written by Wanda Arriaga, February 03, 2007
I am so grateful to finally commit to practicing Pilates at least 2x a week.
My live is crazy.... I have a 2 years old son, I am an actress, a narrator, a play writer, a teacher, a wife and I still find time to go to the class and work as hard as I can.
I have struggled all my live with my bad posture. I have tried many things including Yoga, going to the chiropractor, taking Tango lessons, but Pilates & the blessing of having Gina as my instructor have helped enormously.
I am far from walking straight all day, but I am much better than 3 months ago.
It is so funny how I sometimes realize that I am loosing it and Gina's voice immediately come to live in my head saying the magic word: Power House, POWER HOUSE and Voila! I look 10 years younger in an instant. Just like Magic!
Wanda Arriaga