Ouch my back hurts! Are you continuously making noises because of your aching back when you’ve been sitting too long, hovering over your laptop? Not Good! Preventing chronic joint pain is one of the important health concerns for everyone no matter what age. It is important that we improve our posture for a fitter better life.
What is posture or good posture?
Posture is how you position your body. We can separate posture in two separate categories;
Dynamic posture
Dynamic posture is how you position yourself when you’re in motion. When you’re walking, running or bending over.
Static posture
Static posture is how you position yourself when you’re not in motion. Like when you’re sitting, standing, or asleep.
Good posture, however, is an entirely separate thing, knowing how to position your body in dynamic or in static posture is important for a fitter and healthy body. Good posture is keeping your body in alignment with a high degree of balance and the flexibility of stability. You’ll notice that when you have good posture you sit up straight and walk straight, with your chest out.
Research has shown that the importance of correct posture should be emphasised and that maintaining correct sitting posture is especially important because the strain on the back is greater in a sitting posture than standing or lying down posture.
Many of us seem to be avoiding the risks that come with having bad or incorrect posture. Improving your posture is not only about walking tall but its also about being able to breathe effortlessly, for your cardiovascular health. If you are aware that you have incorrect posture but choose to live with it, maybe it's time to work on it for a healthier fit body.
Here are a few signs when you need to improve your posture:
- Chronic back, neck, and shoulder pain
- Foot, knee, hip, and back injuries
- Headaches
- Stiffness
- Fatigue
- Muscle atrophy and weakness
- Difficulty breathing
If you have any of these signs, you cannot simply ignore them. There are ways you can improve your posture for a fitter life, in fact, good posture can help you train better.
How can having good posture make me train better?
You may wonder, how can my posture improve my fitness? Having great posture has everything to do with how you train. Imagine having a sore back from sitting incorrectly all day and then having to go do a full gym session right after. Ouuuch!
A study has shown that having incorrect or bad posture means that there's an incomplete relationship between your body parts and that creates an imbalance and increasing stress on the supporting structures of your body, this further prevents the structures of your body from functioning at an optimal level. This can cause changes in appearance, cause severe pain and even physical disability.
Here are some exercises to try out at the gym or at home to help you improve your posture:
1. Core Stabilizer: Single Leg Extension
This exercise trains your core muscles to work together to stabilize your pelvis.
2. The New Crunch
This exercise is also known as the “curl-up,” and works the rectus abdominis (the six-pack muscle) and obliques (which run diagonally around your waist and rotate your torso).
3. Pilates Roll-Up / Yoga Sit-Up
This exercise works the rectus abdominis, obliques, and transverse abdominis.
4. Crossover
This exercise works all the core muscles, focusing on the obliques.
5. Cobra Pose: Back Extension
This exercise strengthens the erector spinae (the back muscles that extend your spine and prevent slouching) and other low back muscles.
6. Plank Pose
This exercise strengthens the obliques and transverse abdominis, as well as your shoulder and back muscles.
While you work on improving your posture, you can download our FItness Hacks for Beginners.
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