Posture Series

A Brief Word on Posture (as compiled from TEEM's Posture Series on Twitter - original message started in May 2011)

Kicking It Off

The following marks the start of a posture-series. The first topic up for grabs is walking backwards. It is potentially good for someone who has a disc problem in his or her back, strengthens quads, and gives a slight stretch to the hamstrings.

Now, you might be thinking, “Walking backwards?” Why not? We have all done it as some point in our lives. It’s an athletic move that virtually anyone can do when it is safe to perform. Walking backwards hints at coordination, balance, tone, strength, proprioception, and is an aspect of speed. So, swing your arms and do not tense your upper trap muscles; that is, relax your shoulders. Now, you are walking forwards in reverse!

Try this tip: walk backwards for 3 minutes at a slow pace. Then, increase the pace and maintain your new pace for 5 minutes. Return to your 3-minute walking pace and alternate between the two paces for a total of 21 minutes. That’s three sets! Definitely stretch your quadriceps and calf muscles when you are done.

 

Sample Exercise Justice

This posture-series continues by saying that good posture is also attributable to possessing good physical and mental performance. Take a look at the Lakers’ last game 2011 playoff game versus the Mavericks – Lakers were mentally out of it and therefore did not play well. I am picking on the basketball players because they tend to have sagging shoulders, which is addressed in the following muscles groups: lower, middle, and upper trapezius. To attack the lower and middle “traps” firm shoulder “Y-T-I” raises with a dumbbell or tubing are just part of the remedy.

Another type of postural exercise that you can perform with little space is serratus push-ups. This type of push-up is often neglected but should be part of an upper body total workout, especially if you have poor posture. Set it up: get into a push-up position but instead of bending your elbows do not bend them. It is a subtle and shallow movement. But, please do not bend or lock your elbows. Start off with wall serratus push-ups, progress to and incline position (hands on a bench and feet on the floor). Finally, advance to a parallel position on the floor.

Lower trap dips - same position as regular dips, but keep your elbows soft. Avoid performing a full dip because you will work a different muscle group in the pec major, pec minor, deltoids, and triceps. There is, instead, no full range elbow flexion and extension – basically your shoulders meet your ears.

The Work Day

Most individuals have work days that are spent sitting for long periods of times in front of a computer. I think we all know that by now. The kicker for you is to get up possibly every 30 minutes to simply move around. Of course, it is encouraged to get a stability ball to sit on every now and then or even make your desktop upright. That is, elevate your desk so you must stand and type. Standing and walking around encourages blood flow and elongates your flexed vertebrae. As your work day ends, from a fitness point of view, think about and then please do rev up your metabolism and muscles!

The neck – direction’s controller: look up, ear-to-shoulder, “side-to-side”/”just-say-no” are just a few neck stretches to keep that area healthy, strong, and mobile. Do your neck some justice!

All in All

In developing good posture, it is integral to perk up the benefits of postural-strength, postural-cardio, postural-flexibility, and ergonomics.

Postural-strength deals with your ability to maintain a posture thru various movements (i.e., planks, running, sprinting.)

Postural-cardio is your ability to improve your cardiovascular system with sound posture in cardio ( i.e., playing soccer, backpedaling or walking backwards)

Postural-flexibility includes those muscles that need strengthening or stretching to improve your posture: your pecs (major and minor), shoulder girdle, neck, and hamstrings to name a few need stretching. Pay attention to these areas because it equals more movement range and movement efficiency.

Ergonomics, well, set up your work station so you are comfortable and free of any type of strain. Watch yourself if you’re protruding your head forward while looking at your computer screen!

Derek - @teemptraining