Posture

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:

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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

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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

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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.

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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:
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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

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