Stretch For Good Posture

I remember when, as long as my memory goes back, my mother used to say to me quite often “sit up straight.” I do not remember if I listened, but I’ve been saying the same thing to my son and my patients too.
Bad sitting or standing habits will lead to poor posture, which will lead to other problems like back and neck pain. Poor posture demonstrates a protruded head, rounded shoulders, and a hunched back. The solution is to practice good posture. There is something about good posture that points to an active life style. When we were younger, bad posture was easier to correct because the muscle and all other connective tissue were more pliable.
In simple terms, our joints are controlled by three types of tissues - ligaments, tendons, and muscle. Ligaments connect bone to another bone, and are the least pliable of the three. Good examples are your hand and feet bones. Tendons connect bone to muscle. Finally the muscle is the tissue that is in between the two tendons, and is the most pliable of these three.
When we were younger our activity levels insured that these tissues would go through a normal range of movement, and sometimes through an abnormal or excessive range of movement like in the case of professional dancers or athletes. These people can arch and stretch backwards so much that their hands can touch their feet, or sit on the floor with their feet stretched from side to side.
As we age the tissue tends to become more rigid and without regular stretching it will pull on our joints and therefore limit the range of motion. Our muscles are built with tiny filaments lined up next to each other. As we stretch a muscle, these filaments are sliding next to each other to the limits established by our activity. A good example is when observing people sitting on the floor with legs straight and touching together. Some of these individuals will be able to reach and touch their toes, but most will not; in fact many will not be able to even sit unsupported due to tight hamstrings and biceps femoris musculature.
The reason is that due to an inactive life style, the muscle filaments shortened their sliding range which in turn shortened their overall range of movement. In this case of sitting on the floor, we are limited by the hamstring muscles together with the biceps femoris muscle. These two muscles run from your sitting bone behind the hip joint, and to the lower leg bone past the knee joint. If not regularly stretched your hip and knee joint will be bent as you are seated on the floor. If you wonder why that is, think when was the last time you sat on the floor and attempted to reach your toes with your legs straight?
Let’s examine normal posture. If you are able to stand with your back against the wall and have your heals, calves, rear end, full shoulder blades, back of your head, both palms of your hands, and elbows touching the wall, you have normal posture. Another way of looking at normal posture as you stand and observe your profile is to visualize a straight vertical line connecting ear, shoulder, elbow, wrist, hip, knee, and ankle. If you are able to accomplish this lineup then continue to do whatever stretching techniques you are working with because you are doing fine. For others who would like to improve on their posture there are several options.
Joining a gym with a personal trainer can teach you how to strengthen or stretch proper muscle groups to pull you into improved posture. If you already have neck and back pains resulting from bad posture seek help from your doctor or physical therapist.
You can also simply do stretching on your own. To name a few stretches, sit on the floor and with legs straight reach towards your toes. Do not rock your body towards your toes but rather move slowly to your limits and sustain for at least one minute.
Another technique is to stand about five inches away and with your back towards a wall, arch backwards and try to touch the wall with the back of your head. You can also do this - in the morning before getting out of the bed sit on the edge of the bed with feet on the floor and then lay on your back for about five minutes. To some this could be a bit much so initially you might have to use a pillow or two behind your back.
When you stretch on your own be aware of your limits. If you have poor posture it will take some time to achieve correction, so do not expect quick fix. Stretching should be a daily routine for everyone. You should not stretch if you are experiencing pain. In such case see your doctor or physical therapist for direction. I instruct stretching techniques regularly to all my patients. Remember you are never too late to improve on your posture.
Zdenko Beg works in Pouran’s Spa, which is located in the arcade in Building One. For more information, call the spa at (718) 225-4100