Posture & Health: Why Your Posture Matters
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Posture & Health: Why Your Posture Matters

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If you are not constantly aware of your posture, the implications, and how to manage it, then you may find yourself with a variety of musculoskeletal problems. I will provide you with a simple way to check for postural imbalances.

First, what are the implications of bad posture?

Misaligned postural integrity can cause imbalances in muscle groups, leading to lessened joint mobility and injury. Typical complaints include low-back pain, ankle sprains, and tendonitis (Clark, Lucett, McGill, Montel, & Sutton, 2008). If these sorts of nagging problems are a motif in your life, then you should take this simple test. 

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Check Your Static Posture

One’s static (standing still) postural presentation is an indicator of the consistent positions that the body is held in. You may know your postural tendencies because they are likely linked to your line of work and hobbies, but many people are unaware. Use mirrors, a camera, or have a friend check your posture from different points of view: front (anterior), side (lateral), and back (posterior).

It is important to check the kinetic chain (Feet, Knees, Hips, Shoulders, & Head) from each perspective .

 

  1. Front (anterior):
    • Feet & ankles: Parallel and straight; no excessive rotations in or out
    • Knees: in line with the toes; no excessive rotations in or out
    • Hips: parallel to floor (no elevation on either side)
    • Shoulders: level with no excessive rounding
    • Head: neutral with no tilt
  2. Side (lateral)
    • Feet & ankles: leg and foot perpendicular to each other at a 90 degree angle
    • Knees: in neutral position; not hyperextending
    • Hips: neutral; no forward or backward leaning
    • Shoulders: normal curve with no excessive rounding
    • Head: neutral; no excessive jutting forward
  3. Back (Posterior)
    • Feet & ankles: leg and foot perpendicular to each other at a 90 degree angle
    • Knees: in neutral position; not hyperextending
    • Hips: neutral; no forward or backward leaning
    • Shoulders: normal curve with no excessive rounding
    • Head: neutral; no excessive jutting forward

There are three main structural problems that underlie most issues:

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  1. Pronation Distortion Syndrome (Knock knees):
    • feet pronate and are flat (rotate internally)
    • knees rotate internally
  2. Lower crossed syndrome:
    • anterior pelvic tilt (excessively arched lower back)
  3. Upper crossed syndrome:
    • forward head
    • rounded shoulders

If you find problematic areas after running these quick checks, then you may be on to something. You may start to realize that these small imbalances and quirks are the basis of some of the nagging problems you have had. A personal trainer can help you identify and neutralize these postural imbalances. I offer free consultations and training to check for and address these common problems.


ReferencesClark, M. A., Lucett, S. C., McGill, E., Montel, I., & Sutton, B. (2018). NASM essentials of personal fitness training. Burlington: Jones & Bartlett Learning.

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