Poor posture

6 Myths About Good Posture, Busted

6 Myths About Good Posture, Busted

Have  you noticed how much we talk about posture round here? What we actually mean is good biomechanical alignment, but posture is an easier catch-all term.

One of my favourite things to do, when I've got the time - say, at retreats, or workshops, or teacher trainings, is to take photos of people from the side and SHOW them what their alignment is really like. It's a super-quick way to bust the myths about good posture, like I'm going to do now.

How I changed my posture & reduced my pain

Folks, I had to share this.

You know how we tend to believe it's inevitable to get more hunched with age?

It's not true.

The only reason we hunch more as we age is that we've had more years to practice bad habits. I was very motivated, back in 2009, to change my habits because I was in a lot of pain. Like, could barely walk pain. In fact, it seems blindingly obvious now, looking at the picture below, that thrusting my ribs forward and not using my posterior muscles at ALL was exacerbating, if not causing, the problem.

Yes, I am not ashamed to admit that the ass in the 2009 picture was a droopy one. No muscle use there, and it jiggled when I walked. It doesn't now. Those muscles are too busy propelling me forward.

Now, in a perfect situation, all my joints would be lined up vertically. I am still not there - my ribs and pelvis are still thrust, among other things , but oh my, the progress.

posture

You can see in the 2009 picture that I had clearly subscribed to the idea that pushing my ribs forward & lifting my chest was good posture. It's a myth.

In fact, there are loads of unuseful myths about posture out there.

I'll be teaching a workshop early next year on how I made (and continue to make) these changes but here are the basics:

  • I made time every day to rest. Not in bed, but on the yoga mat. Like this, and this.
  • I began to use my posterior muscles in a functional way. Yes, squats, done right.
  • I started to relax my psoas muscles. It is, in my opinion, the muscle that needs to be changed first when working on posture.
  • I worked on my shoulder and upper back mobility. A locked upper back and tight shoulders make it almost impossible to stand upright & use the muscles in the back of your body properly.

If you have pain, or think your posture could do with some work (hint, everyone's could) I encourage you to try some of these for yourself. Regular practice will create small changes quickly, and over time, big changes like the ones you see above.

Good Posture

What is good posture? It’s a confusing question, and there seem to be all sorts of odd ideas about it, even in the yoga world. This excellent article, quoting Esther Gokhale’s book, 8 Steps to a Pain-Free Back,  lays some of the most common myths to rest:

MYTH 1 If you want to correct poor posture, straighten up. Forcing a straight body position does nothing to address the reason for poor posture and can cause muscle tension and distortion of the spine. In time, the discomfort and fatigue cause many to slouch again.

MYTH 2 Keeping your chin up and chest out constitutes great posture. Pushing the chest out and tilting the head back creates muscle tension and exaggerates the cervical and lumbar curves, potentially hindering circulation to these areas and pinching nerve roots.

MYTH 3 Good posture requires mental and physical effort. The body strives to heal itself and when posture is good you look and feel better. As new movement patterns are established, they become a habit, increasingly instinctive and natural.

MYTH 4 It is too late to change my posture. It is never too late to improve your posture. The body is resilient and was designed to move, so it adapts well to most activities. Studies reveal that even people in their 80s and 90s can improve their posture, giving them more mobility, independence, health and quality of life.

If you are unaccustomed to being active, work towards conditioning the body gradually. Although muscular strength is vital for support and stability of the spinal column, relaxation is also important. When muscles are overworked, the risk of injury increases, so allow time for rest and recovery.

MYTH 5 You should always breathe through the belly. ”Breathing through the belly has been regarded by some experts as the only way we should breathe,” Gokhale says. ”In fact, different kinds of breathing are needed for different kinds of movement. Belly breathing is appropriate when you have an elevated need for oxygen (as when you are running) or breath control (as when you are playing the saxophone).

”Otherwise, when at rest, inhalations should primarily expand the chest cavity and lengthen the back, only slightly moving the belly. Movement of the chest and back helps in maintaining normal rib cage size and shape, and fosters healthy circulation.”

MYTH 6 Good posture derives from being fit and active. Gokhale says: ”This would be like driving around with a crooked axle, hoping that the driving alone will straighten it out.” If a person has poor posture, underlying issues must be addressed. Increasing activity does not guarantee a solution and can cause injuries instead of improvement. It is far better to focus on good posture in its own right, or alongside increased activity. Once you have good posture, you will get much more out of your activity.

 

x

Nadine