Today I’d like to share with you the importance of posture, how to stand in great posture and most important- why everything you’ve been told about good posture is wrong.
Hi, Dr. Joe Tichio here. Today I’d like to share with you the importance of posture, how to stand in great posture and most important- why everything you’ve been told about good posture is wrong.
Stand up straight, look up, stick your chest out, put your shoulders back, and suck in your stomach.
Those are the basic instructions you hear repeated again and again regarding standing in good posture. Go ahead and give them a try.
Look up: doing this will make you feel taller as you look down your nose at the world, but it’s a bad position for your neck.
Stick your chest out and pull shoulders back: this will create strain in our mid and upper back muscles.
Suck in your stomach: this is unsustainable as you can’t breathe or relax with a sucked in stomach.
Following these instruction will make you stiff and uncomfortable. It’s not natural and not sustainable.
Good Posture is a ready position for life. You should feel strong and natural when standing, not stiff like a mannequin.
Plus the above instructions don’t take into consideration any underlying injuries such as anterior pelvic tilt or forward head posture, which we’ll discuss in a minute.
Before we jump into how you can actually stand with good posture… is good posture important? Is it worth your time?
The short answer is yes and here’s why…
When properly aligned, your spine is strong, flexible, and stable. Great posture is not about standing still, it’s a ready position for life and anything that comes at you.
But when your body is out of alignment, postural stress places strain on your muscles and ligaments.
Here are some common problems associated with poor posture.
Poor posture is a chronic stress to your musculoskeletal system.
It can lead to back pain, muscle weakness, stiffness, loss of motion, and nerve compression such as numbness or tingling in the arms or legs.
But did you know bad posture is also associated with – headaches, fatigue, and difficulty breathing?
Learning to support your back with good posture is essential to pain relief and good health.
We had some fun earlier looking at the bad advice out there regarding posture, let’s spend a couple of minutes and put your body in great posture right now.
Proper Posture Setup
- Stand up, feet flat on the ground.
- Feet point forward or slightly out – about 10 degrees, go with what feels natural.
- Squeeze your buttocks muscles very strong.
- This will set your pelvis, which is the foundation for your spine.
- Next we will set your shoulders and chest with a simple move.
- Bend your elbows with palms up.
- Rotate your arms outward from the shoulders.
- This widens your chest and sets your shoulders.
- Slightly retract your chin until you feel resistance, then relax.
- This should not make your neck stiff or tight, if so, back off.
- Slightly tighten your ab muscles to hold your lower back and pelvis in place.
- Then relax buttocks, arms and face.
- Keep abs slightly tight- about 5-10% of maximum.
- Maximum would be if someone was about to punch you in the stomach. Dial it down to about 5%.
Try this posture advice out for a few days, your body should feel stronger and your back should have less pain. If after following these instructions you’re still having difficulty with your posture or your back continues to be in pain, Check Out The Movement Revolution. It will show you exactly how to check yourself for underlying postural issues like forward head posture and anterior pelvic tilt, and how to correct them, so you can get back to a pain free life.
If you have any questions or want me to discuss a topic, please leave a comment below and I’ll either answer your question here or work it into a new video.
Have a great day.