"Pull ya shoulders back mate!"

When I was young (maybe 5 or 6?), I was brought along on my first international adventure. Target location, Thailand.

I can't remember much more than getting my head shaved at a local barber shop, my cousin slipping in the pool area resulting in a split lip and the night markets. However there is one more memory, the type that is really vivid but you're not sure why...

I was walking through the streets with my grandfather when I spotted a man who was hunched worse than this.

Being young and oblivious to societal norms (this can still sometimes happen), I pointed right at him and said "Pop, what's wrong with that man?!"

"Don't point! He stands like that because he didn't keep his shoulders back as a kid and it has ruined his posture." He replied, lightly slapping my arm down.

I was horrified! And what the hell did 'posture' mean?

Nearly 20 years on, I've learned there is a lot more to it than just keeping your shoulders back. In this series of posts I'm going to shed light on what posture is and why it's important. In future posts I'll also outline the most common postural issues and give simple methods for keeping your body healthy and happy!

What is "Posture"?

Webster Dictionary Def. - The position or bearing of the body whether characteristic or assumed for a special purpose.

Your posture is determined by the amount of time your body spends in a certain position.

Back before the tech boom the environment we lived in was very different (or so I'm told). There was a lot less sitting and we were often moving through our Primal Movement Patters.

Source

We evolved to allow for these movements, it's how our body was designed.

You wouldn't force a dog to walk on it's hind legs all day, so why do we sit all day?

If you're hunched over a computer for a couple of hours a day, your body will adapt to that position unless you are proactive. This will make you unable to perform the primal movements outlined above (they will be explained more later in the series).

The muscles at the front of the body will tighten up, your back muscle will weaken and over a period of years you will slowly fold to your doom like in the animation above.

This isn't the only postural condition that can develop. However, in my experience it is the most common by far.

How can a poor posture impact on your health?

Pain

PREVALENCE IN AUSTRALIA
In 2004–05, 31% (6 million) of the population (33% of females and 29% of males) reported having a long-term disease of the musculoskeletal (muscles and bones) system and connective tissue.
Of the total population in 2004-05, 15% reported having arthritis, 15% reported having back problems, and 3% reported having osteoporosis.
Source

Unless otherwise caused by a serious injury, such as a car accident, a lot of these condition develop due to incorrect posture and lack of physical exercise. You might not develop the condition today, this year or even in the next 5 years... But it's a matter of when not if.

Keep in mind these statistics were taken back in the early 2000's, I'd bet they have risen in the past 13 years.

Breathing

I was hoping the animation at the top makes this one pretty obvious. As your body adapts to the hunched posture the ribs collapse, preventing adequate inhalation.

Breathing is very important for relieving stress and allowing for healthy organ function!

Stress

Other than the breathing issue, poor posture can add to stress in another way.

Your body has evolved to provide a stress response. Back when primal movement patters were followed daily (like running away from predators or swinging a club) this would be used to provide our maximal energy response to help survive.

Nowadays this maximal energy response isn't expressed outwardly. It constricts out bodies from the inside, tightening muscles more, developing tension and adding to our stress.

Digestion

This one falls into a similar category as breathing but often with far more noticeable consequences.

Even if you eat the most nutrient dense food, if your body is unable to correctly digest and absorb them it's all in vain. A healthy posture perfectly aligns the digestive system, allowing it to function efficiently and reducing issues such as constipation, re-flux and bloating.

Circulation

When the body is not in correct alignment it can impinge essential arteries, veins and nerves. This impacts mobility. Also, when a good posture is attained, pressure is taken off muscles allowing more blood to be sent to vital organs.

Flexibility

I hope this one is a no brainer.

Non-Verbal Communication

This is a big one a lot of people forget.

For most of my life I ignored the importance of non-verbal communication. Growing up I though everyone should be judged from the words they speak and the feeling behind their actions, not how they looked.

Having matured a bit, I learned to fully utilise my posture and body language to allow for healthy communication. I often tell my clients that you feel how you look. It's true, your mind follows your body.

I didn't make this up! Right now sit up straight and tilt your head back ever so slightly. Take a few deep breaths. How do you feel?

Now do the opposite, slouch your shoulders, cross your arms and look down... Different feeling?

If I ran a session with slouched shoulders and head down it would be easy to think that something was upsetting me or that I didn't want to be there.

Assuming this healthy, confident position that dirrectly influences mood can be impossible when suffering from postural issues, and people will make assumptions about you without them even knowing it. It's subconscious.

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I hope this serves as a nice introduction to why posture is important. In later posts I will cover more specific postural issues as well as corrective exercises and daily routines to maintain a happy and healthy body position.

If you would like a great book of postural exercises I recommend

Pain-Free Posture Handbook: 40 Dynamic Easy Exercises to Look and Feel Your Best

Yours, with Purpose.

harrynewman