February 18, 2021
1490: How to Improve Your Posture | Mind Pump
Key Takeaways
- The body moves through the path of least resistance
- Assessments highlight natural patterns of imbalance and areas of improvement
- Correcting posture reduces the risk of injury and pain
- Most common posture deviations: protracted/forward shoulder, forward head, anterior pelvic tilt, posterior pelvic tilt, flattened or turned out feet
- Posture correcting devices are not the answer! “If something has to hold you in place, you are not holding yourself in place.” – Sal
- Three steps to correcting posture: (1) take the free, guided assessment at Mapsprimewebinar.com; (2) practice often; (3) incorporate fortification sessions, strategically strengthening muscles to counter areas of overcompensation
Introduction
The Mind Pump hosts are Sal Di Stefano (IG: @mindpumpsal), Adam Schafer (IG: @mindpumpadam) and Justin Andrews (IG: @mindpumpjustin).
In this episode, hosts Sal, Adam & Justin discuss why it’s important to have proper posture and review three simple steps to improving posture.
Benefits Of Fitness And Movement Assessments
- Assessments allow coaches to adapt and modify communication for client
- Guides exercises to improve performance and build strength
- The body moves through the path of least resistance
- Assessments are helpful to gauge the naturalness of movement
- Assessments highlight imbalance and point to areas of improvement
Posture Is Important
- Good posture prevents aches and pains
- Bad posture builds up over time, often unnoticed
- Good posture can feel uncomfortable if you’ve been out of alignment for a long time
- Proper posture carries into exercises: overhead squats, air squats, lunges
- Chasing perfect posture isn’t the goal – even small adjustments go a long way
- Posture affects you physically: leverage points change and compensation happens which can tighten muscles
- Studies show that how you feel affect your posture: sadness, shyness is associated with a forward shoulder and hunching
- Standing upright sends a signal to the brain that things are safe, and we are confident and strong
- Correcting posture reduces the risk of injury and pain
- Improved mobility generated by good posture makes exercise more effective
- You don’t want to build muscle around bad movement patterns and bad posture – it will be harder to fix
Common Posture Deviations
- Protracted/forward shoulders: shoulders are rolled forward when standing or sitting – increasingly common since we sit at a computer and desk more frequently
- A forward shoulder is accompanied by neck tightness and pain in the upper back
- Forward head: head juts out – becoming more common and appearing younger
- A forward head is accompanied by neck tightness and strain, and can cause tension headaches
- Anterior pelvic tilt: arch in the back; hips rotate back and butt juts out to compensate the upper body
- Posterior pelvic tilt: tailbone tucks in
- Feet: feet can flatten or turn out
Posture Correcting Devices Are Not The Answer
- “If something has to hold you in place, you are not holding yourself in place.” – Sal
- Good posture has to become second nature
- Devices might provide temporary relief but aren’t treating the source of the issue
- With a brace or support, muscles that should be working will turn off and weaken
Steps To Posture Assessment
- Step 1: Go to Mapsprimewebinar.com (free): Justin walks through self-assessment and reviews how to correct postural alignment and prepare the body
- Assessment is interactive: wall test, windmill test, squat assessment
- Step 2: Practice often! You don’t need to rest the same way you do with strength training
- The area of assessment you are worst at, practice every day
- Step 3: Fortification sessions – modify the workout to complement particular posture issues – strengthen muscles countering areas of overcompensation
