Conscious Postural Arrangement-It's worth the effort!

Anatomical Expression

Ideal, 

Deviations from Ideal, 

and Ideas for Self-Correction

  It takes more work to enjoy life in a healthy body than it takes to suffer life in an unhealthy one.  The wise will choose to work diligently, enjoying the vitality and sense of self-respect that accompany inhabiting a body presented to the world in an open, assertive, and dignified way.

Ideal

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I wish to be brief and informative with this description.  

Our bodies are beautiful in all the varieties they come in.  There are many self-evident advantages however, to keeping this shape and alignment under our conscious control. Ideal posture must be maintained through conscious effort. 

With eyes and ears level, head facing forward, imagine a vertical straight line passing through the ear, center of the shoulder, center of the hip, center of the knee, and through the center of the ankle.

Deviations from Ideal 

Forward Head Posture/Thoracic Kyphosis: 

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  • Head held forward of center 

  • Deep neck flexors are placed under chronic eccentric load rendering them neurologically less available(proper function can reduce compressive load placed on cervical discs)

  • Upper cervical extensors shorten to level out the eyes/head (headache,stiffness,fatigue,concentration issues)

  • Pain between the shoulders as the back muscles struggle to support your head from a place of mechanical disadvantage

  • Changes to head position may cause nerve and/or blood vessel impingement leading to symptoms in the hands, wrists, and elbows

  • Balance, stability, strength, and reflexes may all be compromised as the body is working hard to keep from falling forward

  • Shoulders round forward and the chest collapses in Thoracic Kyphosis

  • The arms rotate internally at the shoulder joint  placing several delicate structures at greater risk of being impinged- This could lead to weakness, pain, and premature degradation of the joints of the arms and hands

  • The soft tissues on the front of the body become chronically shortened as the soft tissues along the back become chronically lengthened( in both cases the muscles lose some of there strength and extensibility)

  • Breathing and digestive issues may result as the shape/volume of your abdomen collapses forward

  • The center of gravity has shifted forward so the muscles along the back of the legs get chronically tight(calf pain and possible plantar fascia pain)

  • Feet may begin to stiffen and change as toes flex to stay in contact with the ground

Postural Self-Correction Begins with Knowledge and Awareness

  1. Begin to increase body awareness throughout the day by noticing where your head is in relation to the rest of you.

Imagine the straight vertical line running along the side of your body. 

Do you have a nice stack? 

Ears 

Shoulders

Hips

Knees

Ankles

2.   Stand or sit with the best posture you are capable of maintaining for a few minutes (come out of this posture if you experience pain).  Begin to breath slowly and deeply.  After several breaths begin to nod your head up and especially down trying to achieve some very light stretching of the neck and upper back muscles while maintaining length in the spine. Level out your head.  Rotate the head gently from side to side with your breath, looking for only the slightest stretch.

3.    Stand with your back against a wall with plenty of room for your arms to extend out to the sides.  Your heels can be about a foot away from the wall.  First press your sacrum against the wall.  Next, extend the spine and activate the abdominals.  Maintain a small curve in your low back as you lengthen the spine pressing the shoulder blades, shoulders, and back of the head into the wall.  Keep the chin down.  This movement should be nothing like the action of a Pez Despensor:)  We are trying to bring the head back without tilting it upwards.  This might be challenging.  Approach this exercise gently, only pushing yourself a little bit.  It will take some discipline and regular work to progressively make an improvement.  Always do some breath work and light stretching before beginning the strengthening phase. Hold for 3-5 deep breaths, rest, repeat for 3-5 times at least once a day.

Dave Eveland