Posture is the way in which we involve and hold our bodies in the things we do – how we stand, sit, rest or move about. The way we carry ourselves determines how aligned our bodies are, which muscles are involved to which degree and in what combination.
Efficient functioning of the body, better known as good posture, requires a state of balance and tone in the body in both the resting position and in motion, with the maximum freedom combined with stability.
If balance is not maintained, some muscle groups work harder, leading to increased tone and fatigue, while others are continually stretched and have decreased tone. The muscles themselves become painful and extra strain is placed on the joints, ligaments, tendons and neural tissues. Constant strain on these structures may lead to irritation, inflammation and degeneration.
Problems associated with bad posture are headaches, pain in the lower back, shoulder- and upper back pain and a predisposition to injuries of muscles and joints. Maintaining a good balanced posture will make you look better, feel better and prevent injuries, aches and pains.
- Look in the mirror and evaluate your own posture
- Do regular posture training exercises
- Keep fit
Existing problems to muscles, joints and nerves may require physiotherapy treatment like mobilisation, massage, electrotherapy and specific stretching and strengthening programmes
Consistent practice and awareness can improve posture within a few weeks. Eventually muscles will react automatically and the good posture will become effortless.
Follow these simple steps for postural training:Relax
Place the hands on the stomach and gently breathe in through your nose. Feel your lungs filling with oxygen and slowly expand and relax your stomach.
With one finger on the pubic bone and one on your navel, try and shorten the gap as you breathe out and flatten your stomach in the direction of your spine without tilting your pelvis.
Breathe in and feel that gap slightly expand. Make sure you breathe slowly and deeply.
Gently squeeze the bottom muscles
Visualise yourself as a puppet being suspended from a string that’s attached to the top of your head - the string would keep your chin tucked in, and your ears, shoulders and hips would fall into a straight line, wouldn’t they?
Think "grow tall"
Hold this position for 10 seconds and repeat every hour.
Do this while you sit, stand, sleep, walk or run.
Remember when you sit:Avoid slumping
Both feet must be well supported on the floor
Avoid sitting for prolonged periods
Remember when you sleep:Sleep on a firm mattress
Avoid sleeping on the stomach or with arms under the pillow
Avoid sleeping on a couch
Remember when you do lifting:Avoid lifting heavy objects- get someone to help you
Bend the knees, brace the stomach and keep the back straight.
Keep the object close to the body.
Do not twist the body – step around if you need to change direction.
(René Geldenhuys (registered physiotherapist)
Marketing and Public Relations
South African Society of Physiotherapy (SASP)