Posture is a body language, a pose that tells the rest of the world how you feel – about others, about your life, and most importantly, about yourself.

     Basically, posture is personality! And it is no coincidence that we use the word ‘posture’ interchangeably with the word ‘attitude.’

     So, what does your posture say? Are you slouching, facedown on the world? Do you walk with a resigned, round-shouldered look on life? Is your back so straight that people think you are unbending? Or do you strut, head up, back straight, like a peacock – adventurous, outgoing, ready to meet all challenges? Maybe your posture is not an intentional stance, but simply the result of a bad habit. Even so, your posture can send people around you the wrong message.

     Good posture is practical for other reasons, too. It is the perfect way to prevent back aches. Your backbone – the 33 bony segments called the vertebrae – is your body’s foundation. The vertebral column is what enables you to stand upright. It surrounds and protects your spinal cord and it is where muscles and ligaments attach to your back. It works as a weight bearer, yet allows flexibility in movement, so you do not walk stiffly.

     Muscles are the key to posture – I always preach this! Back muscles, in proper working order, support the spine from the rear. Stomach muscles help support the spine from the front. Hence, when I design a workout program for any client I include lower back exercises in compliment to abdominal exercises.

     Ever wonder why your neck and shoulders hurt at the end of the day? Chances are you spent most of the day hunched over in your posture with the muscles at the base of your neck fighting to keep your body upright.

Poor posture wears against the discs – the shock absorbers – in your spine. Poor posture strains and loosens ligaments. And it pushes and pulls unevenly on all your muscles.

     A lifetime of slouching can cause chronic fatigue, headaches, and sometimes body disfigurement. Don’t let that happen to you. Here’s how to make your posture perfect:

• Look in the mirror. Relax and practice standing up straight. A stiff military posture is not what you are looking for. That is too rigid, and the small of your back would be too arched. Stand in front of a full length mirror to check your posture. Distribute your weight evenly on both feet and keep your shoulders back and level. Hold your chest high. Your stomach will pull in naturally as you tilt your lower pelvis slightly back. Notice that your buttocks will tuck under and the small of your back will have a very slight arch.
• Release tension. Because a round-shouldered hunch tips your head slightly forward, it tightens your shoulder and neck muscles. Release that tension with shoulder rolls and head circles.
• Tilt your pelvis. You can adjust and strengthen the curve in your back with a simple ‘pelvis tilt’ – tilting your pelvis slightly forward. Get in a habit of a pelvis tilt.
• Slouch no more. When your shoulders hunch forward, breathing is cut off and this can make your drowsy and uninspired. Here’s how to correct that slouch: Stand with your arms loosely at your sides. Clasp your hands behind you, dropping them onto your buttocks. Tilt your palms under for support. Lift your shoulders towards your ears then down, bringing your elbows toward each other. This will pinch your shoulder blades together. You will be stretching your muscles across your chest and contracting those in your back. Do this several times and repeat frequently during the day.
• Get a good night’s sleep. Good posture throughout the night can do a lot to aid good posture throughout the day. Sleeping in the wrong position can cause backache, which can throw off your natural alignment. Sleeping on your stomach is the worst thing you can do because it accentuates the curve in your back. Instead, sleep on your side with knees bent and a pillow fat enough to keep your head level with your shoulders. This level maintains the alignment of your neck with the rest of your body. Or, sleep on your back with a thin pillow under your head and a small pillow under your knees.
• Keep tone. Walk, run, swim bicycle, do aerobics. Stretch your muscles daily. Posture is only as good as the muscles that keep you in line. Find some kind of regular physical activity to keep your muscles strong. Be sure to include strength training in your wellness program. Always work counter acting muscles:  **Chest & Back; Bicep & Tricep; Lower Back and Abdominals; Quadraceps & Hamstrings are all examples of counter acting muscles and you can accentuate proper posture by working both muscle groups equally. If you include all these muscle groups you have a perfect strength training program just be sure to include shoulders and calf muscles.

 Check back often for more tips on how to perfect your posture!

If you liked this article you might also enjoy:

Hamstrings, Could Muscle Injury Cause Back Pain?

Stretching Tips for Everyday

5 Fitness Myths You Must Know

Happy Training!! Kathie

photos/flickr.com/jefsafi