Stand Up Straight
Stand Up Straight
"Stand up straight." That's timeless advice we've probably all heard at one time or another. It's worth heeding. Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. And working on balance can even strengthen your abilities in tennis, golf, running, skiing and just about any other sport or activity.
Not an athlete? It still pays to have good balance. Just walking across the floor or down the block requires good balance. So do rising from a chair, going up and down stairs, toting packages, and even turning to look behind you.
Poor posture isn't necessarily a bad habit, either. Physical reasons for poor posture include: people who sit for long durations/work on a computer or stare at their phones. Those who have poor posture are subject to the following imbalances:
Inflexible muscles that decrease range of motion (how far a joint can move in any direction). For example, overly tight, shortened hip muscles tug your upper body forward and disrupt your posture. Overly tight chest muscles can pull your shoulders forward.
The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Weak core muscles encourage slumping, which tips your body forward and thus off balance.
The good news: You can improve your posture with a few simple tricks. Quick posture checks in the mirror before and during any exercise can help you get the most from your regular workout. And increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks.
Practice good posture by doing the following:
Keep your chin parallel to the floor.
Roll your shoulders up, back, and down to help keep them even.
Keep you spine neutral. (No flexing or arching to overemphasize the curve in your lower back)
Keep your arms at your sides with elbows straight and even.
Keep your abdominal muscles braced.
Keep your hips even, knees pointing straight and weight evenly distributed on both feet.
These same practices should be applied even as you are seated.
Not only does good posture create a stronger and sturdier body - it also projects confidence. So keep your chin up, shoulders back and eyes forward for a posture perfect you!
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached directly at 716-698-1198.
