February 18, 2021

1490: How to Improve Your Posture | Mind Pump

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

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.

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

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

“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

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