FIT THURSDAYS: THE ONE THING THAT CAN CHANGE HOW YOU LOOK INSTANTLY
By Elaine Delaney, Personal Trainer
Were you ever told as a kid to sit up straight in your chair and often wondered why? As a child our posture is almost perfect but as we develop into our adolescent and adult years our posture changes. The one of the main reason we develop poor posture is bad habits. How many times have you picked up something heavy and without bending your knees or spent hours slouched over a computer? All these actions lead to poor posture.
What is good posture?
Posture is the position in which we hold our bodies whilst standing, sitting, lying and even during a workout. Whilst standing good posture consists of neck straight, chest up and shoulders back or square , neutral spine i.e. not extensively arched or pushed out to the front, hips and knees in a straight line and feet pointing forward or slightly out.
The back has 2 naturally occurring curvatures. One at the lower back and one at the top, they form a `S’ shape. When either of these curvatures becomes excessive the spine will not be aligned which can lead to various levels of pain or discomfort. It can also contribute to muscle imbalances.
Why is good posture important?
- Keeps bone and joints in alignment
- Decreases stress levels on ligaments and tendons
- Reduces fatigue levels as muscles are utilised in the most effective way
- Reduced injury levels
- Maintain strong, functional and stable joints
- Reduced back pain
- Improves bone health
- Improves confidence
- Good posture can contribute to more controlled and greater breathing capacity. Did you know that incorrect posture can lead to a decreased lung capacity of up to 30%?
How to maintain good posture on a daily basis?
- Avoid sitting for long periods of time
- Exercise on a daily basis
- Avoid sleeping on your side, try sleeping on your back
Some posture tips for exercising
- Include lower back and core exercise in your workout
- Add a stretching routine into your schedule
- If you feel a pain or a twinge (especially in the shoulders) don’t continue with that exercise
- Always start with your weakest side first, if you can only complete e.g. 12 reps on your left only complete 12 on you right. It will avoid creating muscle imbalances.
- It’s completely acceptable to look at yourself in the mirror, especially when exercising. This will help you to correct your technique. However taking selfies will not :)
So remember small changes can have a massive impact on your posture. Check your posture because everyone else is.
Hi all, my name is Elaine Delaney co-founder of Euphoria Fitness Sydney.
I hold qualifications in health promotion, physiology and fitness. Since a young age, sports and fitness have been my passion and now I want to utilise this knowledge and experience to help other achieve their health and fitness goals.
My philosophy is life is small changes in your lifestyle can have a massive impact on your health. The key to achieving optimal health is good nutrition and exercise. In modern day society your fitness regime requires flexibility and commitment.
Euphoria Fitness provides specialised one to one or group personal training, for more information on the service provided simply use the contact details below.
Facebook: Euphoria Fitness Sydney