What has your mother always told you? Sit straight. Stand tall! Well… what does that actually mean? Did you know that there are so many health and performance benefits to having good posture? There are also a lot of misconceptions about what good posture is and how to achieve it.
When you have the ability to hold good posture you:
Make more space for your organs to function properly
Your heart and lungs work better
Reduce headaches caused by neck pain
Decrease low back pain
Improve the range of motion in your shoulders
Have more energy
Reduce feelings of anxiety
Can lift heavier in the gym
Many people make the mistake of trying to have too straight of a posture. This is called a military posture. You do want some curve in your spine, this is a shock absorbing mechanism for you to withstand impact.
To create good posture:
Think about flattening your shoulder blades on your rib cage
Pull your belly button up towards your nose
Lengthen your spine towards the ceiling through the crown of your head
Feet flat on the floor with equal pressure in both
This can be applied to sitting and standing. Kick the habit of crossing your legs when sitting and leaning on one leg when standing. Both of these create a rotation in your pelvis while creating muscle imbalances.
Now that you feel your posture getting better, it takes strength to hold that position while sitting and in motion. I decided to focus on the upper back and controlling your scapula. When you can flatten your shoulder blades onto your rib cage, many wonderful things happen! You automatically open your chest, allow the arms to move more freely, and increase your strength!
When your upper back is strong, you can lift heavier, and increase performance in many sports like hockey, volleyball, tennis, and football to name a few. The best part is that you can breathe better when you have good posture. If you can take deeper breaths you will be able to lower your heart rate, reduce feelings of anxiety, and improve endurance of your muscles with more oxygen circulation.
In the video, I visually show what holding good posture looks like, and then demonstrate what exercises you can do to accomplish it. The muscles around the shoulder blades are the target of this video. Try them out and watch how your posture improves!
If you want to learn more about reprogramming your body or need guidance putting a routine together, let me know! I would love to help.