May is Posture Month, so now’s the perfect time for a posture picture reality check.
Lifestyle and environment often lead to inactivity and poor postural habits. Having a desk job, sitting behind a computer, using smartphones and texting are just a common few examples that contribute to developing a permanent slump. Sitting lends itself to a bent posture, literally folding the torso over the pelvis, while habits such as texting lock the hands together, causing the shoulders to roll inward. The result can be tight back, neck and chest muscles. As we age, gravity combines with muscle imbalances to make us feel and look older than we otherwise might.
Correcting faulty movement patterns requires stretching areas that are overused, and strengthening undertrained/weaker muscles. It also requires taking a look at ergonomics and body positioning when you sit, stand and sleep.
When most people try to “fix their posture” they usually pull their shoulders back. However, doing so causes the head to jut forward. Also known as “tech-neck,” it’s precisely the problem caused by too much texting and typing. Posture is about balance, and the key to improving it is aligning each body region, what Dr Weiniger calls PostureZone. Its not just about being straight, its the sum total of how the whole body is positioned, which includes the head and shoulders, midsection and hips.
In his book, Dr Weiniger outlines five steps to standing taller, suggesting to focus and take in slow breaths with each PostureZone:
1. Stand tall: Not Stiff. Relax, and lengthen or float your head toward the ceiling.
2. Ground your feet: Slowly come up onto your toes, and then your heels. Roll your feet out, and then in. Press all four corners of your feet into the ground.
3. Center your pelvis: Arch your low back and then tuck your pelvis. Find the center point as you lengthen your spine.
4. Open your torso: Lift shoulders up, and roll them back. Keep your neck lengthened and head tall as you pull your shoulders back down.
5. Level your head: Look straight ahead, and tuck your chin slightly to keep it level.
Posture is an underappreciated aspect of health, and one you can do something about. Dr. Weiniger suggests that to benchmark your current posture, stand tall and have a friend snap a few pictures, one each from the front, back and side.
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