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Posture and Balance
Posture and balance are largely intertwined with the posture having critical effect on our ability to safely balance both while standing or moving. Posture is the positioning of the bones and joints while standing still (static posture) or moving (dynamic posture). An optimal posture ensures optimal weight distribution across different parts of the skeleton, optimal loading if we lift/carry weights and allows for sufficient space for the internal organs for healthy breathing and digestion.
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​Posture Correction
​There may be several reasons why posture may be suboptimal. Some factors are beyond our control and some are within, at least partially. We can not impact our genetics (specific physique, length of bones, age (developmental changes), or past injuries that resulted in physiological limitations. However we can significantly improve our posture through:
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Awareness about own posture and mental training to get used to a correct position.
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Core training, which includes abdomens and back.
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Corrective exercises (strengthening and stretching) to mitigate overload of specific muscle groups, also known as pattern overload, i.e. chest stretching for those sitting at desk for longer periods of time.
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Balanced workouts to avoid asymmetrically loading muscle groups, i.e. if you train your chest, your routine should include upper back training exercises as well.
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Timely treatment of injuries to prevent compensations becoming life-long habits that asymmetrically put extra load on separate body parts.
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​Combining education on proper posture and body mechanics with a well balanced training programs I facilitate positive changes in my clients posture, both static and dynamic. ​​
Why the Advice
"Stand Up Straight!" Doesn't Always Work?
There is more to the proper posture than just putting your chest forward and/ or shoulders back. A proper posture should feel easy and comfortable, although it may still feel awkward at the beginning. If you feel more tension in your body when you assume what you believe a "correct posture" then it's most likely missing something.
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Try this:
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Look at yourself in the mirror from the side
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Run imaginary line from the middle of your hip joints down to your feet
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Does this middle line fall onto the ankle or closer to the middle/ front of the foot?
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If the later, bring the belly button in and align the hips with the ankle
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Your may feel that you naturally want to bring your shoulders and neck backwards into a more straight posture after this correction.
Balance Training​
​Balance is an essential component of a well-rounded fitness routine, crucial to improving body dynamics, preventing injuries and falls in seniors, boosting performance and preventing injuries for sports enthusiasts. ​
When working on balance, I focus on proper posture, strengthening the core and the lower body and stimulate the three systems that our body uses to ensure proper balance: visual (eyes open or closed), vestibular (turn head side to side) and somatosensory (uneven surfaces). Squats with proper form, lunges, single-leg balance work, and the use of unstable surfaces, such as BOSU or Swiss ball, are the usual components to enhance balance and proprioception. ​
Start Today
Our ability to balance is controlled by three different systems in our body: Visual, Vestibular, and Somatosensory. 1 leg balance, if you believe you can do it safely and are able to catch yourself if you loose balance is easy accessible and may be a lot of fun, especially in a group. Try this progression , moving to the next level after you mastered the previous:
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Standing on one leg looking straight​
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Close your eyes
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Turn your body side to side
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Throw a ball (or even folded socks) to each other when doing with a family member of friend
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Stand on a folded yoga mat or a pillow ​
References:
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Dr. Gill Solberg Ph.D., Postural Disorders and Musculoskeletal Dysfunction. Diagnosis, Prevention and Treatment
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National Academy of Sports Medicine