Seems kind of an oversight that a chiropractic blog has gone this long without bringing up posture but here we are. Today I’m going to embrace my inner posture hawk and discuss how we get ourselves into bad posture as well as what to do about it.
Good Posture: Strength and Flexibility
Good posture is a difficult subject for most patients. What I hear most frequently from patients is that implementing corrective behaviors only lasts as long as they are able to remain laser focused on it. The second they become distracted by something else, their efforts fall by the wayside.
I learned early in school that this is a valid complaint. For those of us that have busy jobs/lives/kids/short attention spans, the relief on the spine only lasts a couple of minutes before distraction brings back the slouch.
The key is to establish conditioning as well as subconscious coordination so that these muscle groups work without us thinking about them.
So how do I do that Mr. Smartypants?
Evaluate the Problem
Recognizing the presence of an issue or development of a problem is the first step. To understand these concepts better, I recommend identifying which particular positions are putting you at the most risk.
The postures and positions that tend to have the most deleterious effects also tend to be the ones we hold the longest. So first step is identifying which positions and postures you traditionally hold the longest.
By 21st century standards, this is inevitably the seated position but unfortunately that is not always the entire picture. Often times, we need to dig a little deeper to get the full picture.
Do I commute for extended periods of time and if so how do I tend to sit in the car. Am I consistent at 10 and 2 or do I drive with one hand on the wheel? Do I tend to lean to the right to settle my weight on the center console?
These are the types of micro analyses that become lost on patients.I know this because answers to those questions are generally hard to come by during examination.
You can break these questions out for the work station as well. Pay attention to your “comfort positions” as these can indicate which muscle groups are being overloaded and which are asleep at the wheel.
Also note that this analysis does not just hold true for seated/stationary positions either. Almost everyone’s day has a routine and an overall groove associated with it. Take a few minutes to observe the groove and see if there are habits and patterns that you fall into that may classify as poor posture.
Posture and the Upper Body
Are you currently reading this on a computer or phone?
Where are your shoulders? Do they sit hunched forward? Are the rhomboids asleep (muscles between your shoulder blades)?
Has your head settled out in front of your chest to get a better read for the text on the screen?
If any of the answers to these questions are yes then you likely do this on a regular basis. This means the anterior cervical flexors (muscle next to your windpipe) are likely weak and uncoordinated and your sub occipital group (muscles at the base of your skull) are tight and short.
You may find the following exercise extremely beneficial:
Its one thing to heighten your senses to these positions and consciously make an effort to move to a better posture but exercises like the one seen above can actually wake up muscle groups to work subconsciously -as they were originally intended.
Additionally, you may find exercises like the superman provide similar benefits to the exercise above while adding in muscles of the mid back and shoulder girdle:
*Clinical Pearl: You may incorporate the chin tuck from the posterior retraction exercise (seen above the superman) with this exercise.
This movement can be further supplemented with Y raises which help activate the lower trap, rhomboid, and teres groups of the shoulder which frequently become long and weak with prolonged periods of sitting in front of a computer:
Posture and the Lower Body
The position of the pelvis is extremely important for the health and function for the lower body. Posture of the hips and pelvis throughout the day can have a significant effect on this area.
For example, the average American adult spends about 6.5 hours a day sitting – a one hour increase since 2007 – and for teens aged 12-19, that number increases to 8 hours a day.
Long periods of sitting require long periods of activity from “postural” muscles like the thoracolumbar extensors and long periods of inactivity by “phasic” muscles like the deep abdominal, hamstrings and gluteals.
Muscles like the iliopsoas (a deep and powerful hip flexor) also sit in a shortened position for an extended period of time, allowing it to tighten.
Two excellent exercises to counteract this “lower crossed syndrome” are bridges and lunges:
*Clinical Pearl: When lying on your back, a position with the feet closer together will target your gluts while a more split foot position will activate the hamstrings more effectively.
On top of that, sitting is flexion for the low back. This flexion places heavy pressure on the front portion of the discs in the lumbar spine and when held for long periods of time, can lead to disc material breaking through the wall of the disc. A movement of material that will eventually lead to herniation and rupture of the disc.
Point being…sitting should be done in moderation, with regular breaks taken. I generally recommend to patients that for every 45 minutes of sitting, they stand and walk for 5-10 minutes. Better yet, creating a work station with a standing option to break your work down into half hour increments standing v. sitting.
Unfortunately, for many sitting is often unavoidable. To balance the scales between flexion and extension try this modified yoga position to help reposition and prevent posterior movement of disc material:
*Clinical Pearl: The amount of raise is based on patient comfort. I suggest rising to the point of pinching or discomfort and no further. This upright position is to be held for 7-10 minutes. Though not shown above, I prefer to use a stack of pillows to sustain the position to avoid excess pressure on the elbow.
Lifestyle and Posture
Making changes to your lifestyle can also help the work you put in above. This often starts with exercise. If you jog or run, ensure that while doing so your eyes stay on the horizon and that the head and shoulders are held up and back respectively.
The gym is also an area I frequently see reinforcement of bad posture. Men, in particular, tend to put more emphasis on the push groups (chest/triceps/shoulders) and less on the pull groups (lats/rhomboids/mid traps) with the biceps being the one exception.
This focus on the anterior chain tends to lead to a forward rolled shoulder which puts undue stress on the shoulder girdle and neck.
Aside from that, focus on areas where you find yourself spending a lot of time. If its sitting in front of a computer screen – as it frequently is – adjust your screen so that the top third sits at eye level.
As mentioned previously, invest in a transitional desk and a quality chair that reinforces sound posture.
Pay attention to eyewear as bifocals can reinforce a head up and forward position in the chair.
Set a timer or widget on your computer to ensure that you get up every 45 minutes and move. These may seem like small adjustments but when consistently used over long periods of time, they can make significant, long term changes to your quality of life.
Well thats it for this one. I hope you have enjoyed reading and as always let us know what you think!
Thanks again for stopping by!
