Posture varies within different people and is influenced but many factors such as hereditary,
job, habits and personality. Other things that could affect posture could be
shoes and clothing.
Good
posture is important as it:
-Allows
full range of movement
-Improves
physical appearance
-Keeps
muscle action to a minimum thereby conserving energy and reducing fatigue
-Reduces
the risk of injuries
- Helps
the body's systems to function correctly.
Poor
posture may have the following effects on the body:
-
Produces alterations in the body's function and movement
-Wastes
energy
-Increases
fatigue
-Increases
the risk of backache and headaches
-Impairs
breathing
-Increases
the risk of muscular, ligament or joint injury
-Affects
circulation
-Affects
digestion
-Gives
poor physical appearance
There are
3 postural defects that you can get or be born with these are:
Kyphosis
- This is
an abnormally increased inward curvature of the thoracic spine. The back
appears round as the shoulders point forward and the head moves forward. There
pectorals muscles become tight with this condition.
Lordosis
- This is
an abnormally increased inward curvature of the lumbar spine. With this
condition the pelvis tilts forward and the back is hollow, the abdomen and bum protrude
and the knees may become hyperextended. Typical problems that occur with this
condition are tightening of the back muscles followed by weakening of the
abdominal muscles. Hamstring problems are also common because the anterior tilt
of the pelvis. Increased weight gain or pregnancy may cause or make this
condition worse.
Scholiosis
- This is a lateral curvature of
the vertebral column, either to the left or right side. The signs of this
condition include unequal leg length, distortion of the rib cage, unequal
position of the hips or shoulders and curvature of the spine.
Exercises
that can help kyphosis are:
- Rows, they will help to strengthen the back muscles and help you stand
straight
- Weight
exercises involving standing, sitting or lying, straight arm lifts (on the
stomach) and pull backs
- Yoga is
good for helping kyphosis as they loosen the muscles of the chest. Poses such
as locust pose sphinx, cobra, cat and cow pose.
Lordosis:
-
The pelvic tilt position is the opposite of an arched back. If practiced
daily, it can help correct a lordotic posture. Lie on your back with your knees
bent and your feet flat on the floor. Inhale to prepare. As you exhale, tilt
the lower part of your pelvis from the floor, forming a hollow bowl between
your pelvis and your navel. Perform about 20 repetitions daily
-
The stability ball bridge strengthens your gluteal muscles. Since the
ball is an unstable object, it requires deep core activation. As such, this
exercise will work your butt and your deep abdominal muscles. Lie on your back
with your calves draped over the ball. Begin with the pelvic tilt. Then,
squeeze your butt until you are in a bridge position. As you roll down, try to
feel each vertebra touch the floor. Make sure that the lower back touches the
floor before the pelvis. Perform 12 repetitions every day
-
Strengthening your abdominal muscles is essential for correcting spinal
lordosis. Performing your crunches on a stability ball will make use of your
deeper abdominal muscles. Position yourself on the ball so that you butt, lower
back and mid-back are against the ball's surface. Rest your fingers at the edge
of your head. Inhale to prepare. As you exhale, curl your upper torso so that your
rib cage moves toward your pelvis. Perform 20 repetitions daily.
-
Lie on your back with your knees bent. Lift both legs from the floor,
and draw your knees to your chest. Hold the stretch for 30 seconds. Then, lower
one heel to the floor. Keep the opposite knee close to your chest. Slide the
other heel along the floor until the leg is straight. Keep your back flat on
the floor the entire time. Perform eight repetitions on each leg.
Scholiosis:
-
To perform arm/leg extensions, sit on a chair, or better yet, use an
exercise ball. Sit straight up. Extend your left arm and lift your right leg
straight up; hold for three seconds then switch sides. Repeat 10 to 15 times.
To perform back extensions, use an exercise ball. Kneel on a mat and relax your
upper body over the ball. Lift your arms straight out to your sides, hold for
five seconds, and relax. Repeat 10 to 15 times
Writter - Emma Rushton
Increased metabolism, If you up the intensity of the workout through alternating cardio and muscle moves, and you increase excess post-exercise oxygen consumption. This is what i call “after burn.” Resistance training builds metabolism-boosting muscle while cardio makes the fat over the muscle disappear. After your workout you will continue to burn more calories because your body is still in shock and this will cause it to burn calories over the 24 hour period.
Thanks for reading,
