Weekly Wellness: Let's talk about posture

1 year 2 months 3 weeks ago Wednesday, July 03 2019 Jul 3, 2019 Wednesday, July 03, 2019 1:26:00 PM CDT July 03, 2019 in Weekly Wellness
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA- We know that having good posture is important, but why? Good posture is important to balance. Balance is important for many reasons. When applying good balance to exercise or activities, it's important because it allows you to maintain correct form, which can result in fewer injuries and greater gains.

Physical reasons for poor posture include:

  • Inflexible muscles that decrease range of motion. For example, overly tight, shortened hip muscles tug your upper body forward and disrupt your posture. Overly tight chest muscles can pull your shoulders forward.
  • Muscle strength affects balance. The "core muscles" (back, side, pelvis, and buttocks) form a sturdy central link between your upper and lower body. Weak core muscles encourage slumping, which tips your body forward and thus off balance. Strong lower leg muscles also help keep you steady when standing.

So what IS good posture?

  • chin parallel to the floor
  • shoulders even (roll your shoulders up, back, and down to help achieve this)
  • neutral spine (no flexing or arching to overemphasize the curve in your lower back)
  • arms at your sides with elbows straight and even
  • abdominal muscles braced
  • hips even
  • knees even and pointing straight ahead
  • body weight distributed evenly on both feet

Pectoral Massage: Begin by rolling the shoulders back and down. Make a fist with the right hand and gently press the knuckles into the left pectoral muscle next to the sternum. Place the palm of the left hand on top of the fist for added pressure. Slowly drive the knuckles across the muscle toward the shoulder joint. Lift the hand, returning it to the starting position, and repeat.

Shoulder External Rotations: Internal rotation is a common problem. External rotation can help. Roll the shoulders back and down. Tuck the pelvis slightly to maintain a neutral lower-back position throughout the exercise. Slowly twist the wrists until the thumbs point away from the body. Hold for a few seconds and release; repeat.

Chin Tuck: This exercise stretches the muscles of the neck, allowing the skull to return to a more neutral, balanced position while the spine is lengthened. Stand with your hips and shoulders against a wall. Heels can be an inch or two away from the wall. Lifting through the crown of the head, gently bring the chin down toward the throat while pressing the back of the head against the wall for a few seconds. Rest and repeat. Place a pillow behind the head if the pressure is uncomfortable.

Kneeling Hip Flexor Stretch: Start in a kneeling lunge position (one knee on the floor and the other leg bent 90 degrees in front of you with foot flat). Lift from the crown of the head to elongate the spine. From here, drive the hip of the kneeling leg in a gentle thrusting pattern to achieve the stretch. Hold for a few seconds, then release and repeat. Perform the exercise several times for both hips. Place a pillow under the knee for added cushion.

Hip Hinge with Fly: This exercise improves your ability to extend your upper back. Place feet hip-width apart, and hinge at the hips while simultaneously angling the upper body forward. Aim to slightly arch the lower back by lifting the tailbone. Retract and depress the shoulder blades. Start with the arms extended and palms clasped together directly in front of the chest. Then slowly swing the arms out to the sides of the body at about shoulder height with a slight external shoulder rotation, and pause when you feel contraction in the upper posterior muscles and a stretch in the pectorals. Release and repeat.

(Source: https://www.ideafit.com/fitness-library/simple-exercises-to-improve-posture)

 

 

 

 

 

More News

Grid
List
COLUMBIA – Mizzou's football fans are reconciling their team spirit with a global pandemic. The Tigers met Alabama at... More >>
4 hours ago Saturday, September 26 2020 Sep 26, 2020 Saturday, September 26, 2020 7:57:00 PM CDT September 26, 2020 in News
HALLSVILLE – With the 2020 election fast approaching, a few Missouri politicians tried to sell themselves, from a cell. ... More >>
7 hours ago Saturday, September 26 2020 Sep 26, 2020 Saturday, September 26, 2020 4:59:00 PM CDT September 26, 2020 in News
(CNN) -- President Donald Trump on Saturday said he is nominating Amy Coney Barrett , a conservative federal appeals court... More >>
7 hours ago Saturday, September 26 2020 Sep 26, 2020 Saturday, September 26, 2020 4:20:23 PM CDT September 26, 2020 in News
JEFFERSON CITY - Today marked the 20th anniversary of Jefferson City’s Oktoberfest and while there were doubts over whether or... More >>
8 hours ago Saturday, September 26 2020 Sep 26, 2020 Saturday, September 26, 2020 3:09:00 PM CDT September 26, 2020 in News
COLUMBIA - Columbia Public School's Dr. Peter Stiepleman was named 2021 Superintendent of the Year by Missouri Association of School... More >>
9 hours ago Saturday, September 26 2020 Sep 26, 2020 Saturday, September 26, 2020 2:06:00 PM CDT September 26, 2020 in News
As COVID-19 continues to spread, KOMU 8 will continue to update you about impacts in the community. Previous coverage: ... More >>
13 hours ago Saturday, September 26 2020 Sep 26, 2020 Saturday, September 26, 2020 10:09:00 AM CDT September 26, 2020 in News
STE. GENEVIEVE - Blair Oaks' 51 regular season game win streak ended against Valle Catholic on Friday. Blair Oaks fell... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 8:47:00 PM CDT September 25, 2020 in Friday Night Fever
(CNN) -- Covid-19 vaccinations could start as early as November, Dr. Anthony Fauci, the nation's leading infectious disease expert, said... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 7:55:00 PM CDT September 25, 2020 in News
COLUMBIA - Columbia’s Goodwill Excel Center Hosted its very first commencement ceremony. The Goodwill Excel Center is a free... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 7:51:00 PM CDT September 25, 2020 in News
JEFFERSON CITY (AP) — Nine television stations have pulled an ad criticizing Democratic candidate for Missouri governor Nicole Galloway. ... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 5:47:00 PM CDT September 25, 2020 in News
MID-MISSOURI - Week five of Friday Night Fever is here. Before you head out to your team's game or tune... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 5:42:00 PM CDT September 25, 2020 in Sports
O'FALLON, Mo. (AP) — A federal appeals court panel is weighing the fate of a sweeping Missouri abortion law, including... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 5:15:01 PM CDT September 25, 2020 in News
Welcome to Week 5 of Friday Night Fever! Our game of the week features the Eldon Mustangs travelling to Southern... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 4:55:00 PM CDT September 25, 2020 in Friday Night Fever
Below are scores from high school football games from across mid-Missouri. Check out KOMU 8's liveblog with updates from some... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 4:54:00 PM CDT September 25, 2020 in Friday Night Fever
ASHLAND - It's Thursday morning. Head football coach Trent Tracy gets to Southern Boone High School to turn on the... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 4:10:00 PM CDT September 25, 2020 in Friday Night Fever
MOUNT VERNON, Mo. (AP) — Nine people have been indicted by a grand jury in connection with the kidnapping and... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 4:05:38 PM CDT September 25, 2020 in News
(CNN) -- President Donald Trump intends to choose Amy Coney Barrett to be the new Supreme Court justice, according to... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 3:16:00 PM CDT September 25, 2020 in News
JEFFERSON CITY - Jefferson City firefighters responded to a structure fire in the 400 block of Marshall Street Friday morning... More >>
1 day ago Friday, September 25 2020 Sep 25, 2020 Friday, September 25, 2020 12:12:00 PM CDT September 25, 2020 in News
Columbia, MO
Broken Clouds 70°
12am 69°
1am 68°
2am 67°
3am 66°