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Proper Posture

Not a week goes by at our gym that Aaron or myself don’t have a conversation about posture, and how important it is to have good posture.  The problem is, that most people do not know what good posture it.  I think that a majority of people think that if they can stand up straight, they don’t have any posture problems.  The fact of the matter is that at some point in their lives, 80% of Americans will experience back problems.  An astounding 55 million people suffer from chronic head aches, and about half as many suffer from balance and vision problems. You may be asking what any of these things have in common?  The answer is POOR POSTURE!

Believe it or not 7o% of all headaches stem from problems with the cervical (upper) spine.  This means that your throbbing headache that you get 2 or 3 times a week can be avoided by fixing your posture.  So what is the problem and how do we fix it?  To put it simply, the problem is weak or deconditioned muscles that are forcing smaller muscles to bear too much weight.  Things like a 10lb purse carried over and over on one side of the body are a perfect example of how these pro blems build.  So without getting into too much crazy detail about what is technically wrong, I have come up with 7 tips to help your posture, and here they are.

7. When you are sitting in a chair keep both feet on the ground.

Especially you girls out there, I always see sitting indian style on your chairs and while driving.  This is HORRIBLE f or your posture and will lead to big problems later on.

6. Stop sh ift ing all your weight to one foot when standing.

This is another one that most people do every day.  You start having a conversation with someone, and begin shifting your weight from one foot to another.  This will create imbalances in your muscles that will eventually affect your posture.  Instead stand on both feet with your weight distributed as equally as possible.

5. Avoid talking with your phone on your shoulder.

By doing this you are unknowingly making on side of your neck tighter than the other, and this will lead to head aches.

4. Avoid carrying heavy purses!!!

So this is mainly for the ladies, but hey if your a guy and you carry a purse no judgment.  Anyway, stop with the 10lb bags on your shoulder, they too are contributing not only to your bad posture, but also your headaches.

3. Avoid bending at the waist to pick things up.

I don’t care who you are, bending at the waist to pick something up from the ground is asking for trouble.  Learn to bend from your hips and knees, and spare your back.

2. Improve your core strength

I know that the word CORE is thrown around a lot these days.  What we mean is the entire area between the bottom of your chest, and the top of your knees.  This alone will make a huge difference in your posture. Here is a video with some ideas CORE WORKOUT.

1. Myofacial Release!!!!

For those that are not Train Insane members, this involves either a foam roll or pvc pipe.  Using one of these, you roll out the knots in your muscles, bringing them back to the proper length, and improving your posture.  Making this part of your workout will help with soreness, prevent injuries, and improve recovery.

  1. November 18, 2010 at 8:03 pm

    PVC rollouts…hurt so good!

  2. Hannah
    November 18, 2010 at 9:32 pm

    ummm yeah, I do all those wrong things! No wonder I have headaches!

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