Being able to find and hold yourself in correct spinal alignment puts less stress on the spine and allows the muscles surrounding the spine to work most effectively. In order to understand the ideal alignment, plumb line dropping from head to toe, a straight line can be drawn from just below the ear, shoulder, 3rd lumbar vertebrae, hip and lastly at the front of the ankle protrusion. An ideal posture requires a neutral position of the spine and pelvis and effective core and global muscle development. Posture effects every movement exercise decision in an exercise program.
When you have poor posture the body is not balanced. Different postures can place different loads on the spine and require different muscles to engage and overwork holding us in this position. Postural impairments will result in muscle strength and flexibility imbalances, for example overactive and tight muscles, weak and stretched muscles. Reoccurring lifestyle factors and poor postural habits contribute to poor posture.
Your posture is vital to optimal physical function. The three main types of bad postures are flat back, kyphosis/lordosis and sway back. These are indicated in the diagram below. Some signs of poor posture include forward head, slouching and rolling forward of shoulders and increased curve in the lower back.
At MTM Rehabilitation Gym our Exercise Physiologists are trained to assess posture and provide appropriate exercise and education to ensure you begin to make postural improvements. The gym provides Pilates equipment and instruction to help individuals progress towards and achieve correct posture. Some areas of focus will include:
- Neuromuscular re-education
- correct muscle recruitment patterns will be developed
- Education on the correct neutral spine and pelvic positions,
- Which help to teach efficient posture and ideal alignment when standing
- Improving muscle strength and endurance
- To maintain correct postures during activities of daily living
- Strong and flexible muscle are effective for function and adaptability
Pilates by Rael Isacowitz
Therapeutic Exercise by Carolyn Kisner and Lynn Allen Colby
Core Concepts: Musculoskeletal Health Group - http://www.coreconcepts.com.sg