WARNing WEDnesday: Watch out for posture & alignment!

How often do you remember being reminded by your parents to sit up, stand tall and don’t slouch? And how often did you do it anyway to spite them? Yeah, everyone’s been there, but let me tell you something, your parents were right (they always are).

Slouching causes your shoulder blades to protract which will slowly bring out that horrid hunchback look. Shoulders often rise up towards the ears causing muscle tightness and tension throughout the entire upper back and traps. Your back muscles get over stretched and your chest muscles start to weaken. Eventually, joint pain and muscle pain will take over. So far, nothing sounds appealing does it? Still think disobeying your parents is a cool thing?

Another postural problem I come across a lot with clients is the forward head posture (or, poke neck). If you have a desk job, are a student, like to read, or find yourself spending more than 30 mins at a computer whether its work or facebooking, you more than likely have this problem. It is when the chin starts to jut forward and the neck begins to follow with it- is that why my neck gets so sore and achey?? yep!- most people don’t even realize they do it until I point it out to them by pushing their chin back. It is almost like a revelation for some people. This problem sticks out –ah, pun intended!- a lot more during exercises when it is hard to get through and the body finds way to compensate.

Hip alignment is very important. Keep them square or levelled with the floor. Always keep weight evenly distributed on both legs! Watch out for that because the body WILL try to cheat and use the stronger side to bear more of the weight!! Constantly favouring one side will cause all sorts of hip problems and back pain. Alignment throughout the spine will also be compromised.

Finally, knee alignment. One of the most vulnerable joints in the human body. It probably takes the most abuse yet gets the least attention. When bending down, do you start with the knees by pushing your weight into it? Bad! When squatting, do you find your knees being pushed forward so they go past your ankles and the weight lands near the front of your feet? Bad!! Not only are you adding unneeded stress to the knee joint, you aren’t using the muscles around them to its potential. Your legs have all the muscles to keep the knees safe but when you start relying on the knee as the primary weight bearer, expect problems to arise. (the knee is a JOINT, not a muscle!) Always keep the knee above the ankles when bending, lunging, or squatting. The weight should be on the back of the heels and you should feel the legs contract and your back muscles help along with it.

Postural and alignment problems take time to fix, but if you keep up at it diligently EVERYDAY, it will improve and eventually you won’t need to think about it at all because the body now knows what to do.

Until next time team, SHOULDERS BACK, CHEST UP, TUMMY IN, LOOK STRAIGHT AHEAD (without poking the neck)…you look good =)

Health respect & happiness,
Beki