J
 
 
July
2011
In This Issue:

Are You A Posture Snob?

Defining Good Posture

"Wall" - A Spinal Exercise
 


The Studio Scoop

Are you a Posture Snob?

The other day my daughter and I were eating breakfast at 25 Main when she pointed out a most delightful woman and commented on how very cute she was.  My response, “Oh dear, look how far forward her head is in relation to the rest of her spine.”  That is when I got called a name I’ve never been called before -- “posture snob”.  It’s hard to admit, but it’s true. I’ve turned into one of “those” people that constantly remind others to stand up straight. Yup, I’m a Pilates instructor.  

One of the main goals of Pilates is to improve posture by strengthening the stabilizing muscles of the torso.  While good posture sounds like a modest goal, posture actually has a profound effect on general physical fitness and well-being.  Good posture promotes alignment of the spine, which is extremely important because it allows the muscles to stay in balance and keeps pressure off the nerves. Good posture helps prevent backaches and muscle pain. With proper posture, the body requires less energy to hold itself up, which prevents fatigue.

Conversely, poor alignment strains the joints and muscles of the lower back and legs, causing them to work beyond their natural capacities.  Then joints have to carry more weight, and ligaments lose their elasticity.  It is not an exaggeration to say that imbalances in the spine can cause serious injury, significant pain, and lead to early aging.  

Pilates can help correct misalignment of the spine and inefficient ways of functioning.  Pilates looks after our posture and helps maintain the strong, flexible spine we need to stand, sit, and move well.  This is achieved through a series of exercises that strengthens abdominal muscles correctly and efficiently so we gain core stability.  Core stability creates a strong base from which all movement can properly occur.

Good posture helps us move in a more confident manner, with a greater range of movement.  Combine that with toned muscles that Pilates also promotes and within time, you can look longer and leaner, and feel years younger.  If you think about it in those terms, being a “posture snob” isn’t so bad after all.   

Defining Good Posture
 
People come in lots of different shapes and sizes, but the basic design of the skeleton is the same for everyone, and its alignment is the key to good posture.  The spine is the central axis of the skeleton. It is made up of a series of small bones linked together by muscles and ligaments to form flexible joints.  When muscles are weak or tight they can unbalance your body, pulling your spine out of alignment.  Most people have some muscular imbalance that has been caused by the way they move, the wear and tear they put on their joints, or by lack of regular exercise or exercising incorrectly. 
 
When your major joints are aligned and your back is in a well-balanced position, your spine is in its neutral position.  Each side of your body carries an equal amount of body weight and the muscles of the body do not have to support the joints.  In this position you can move easily without undue stress or strain. 
 
To stand with a neutral spine, it is essential for your pelvis to be correctly aligned. To line up your pelvis, stand with your feet hip-distance apart and your weight evenly on each foot.  Place your fingertips over your public bone and the heels of your hands over your hipbones making a V-shape.  Your palms should form a level triangle perpendicular to the floor.  In other words, your pubic bone and hipbones should be in alignment with each other. 

When you stand in neutral, you should feel stable and balanced.  To study your posture, stand in front of a full-length mirror.  Check that your ankles, knees, and hips are in alignment and your pelvis is in neutral, with the tailbone extending toward the floor. You chest should be lifting upward and your shoulders should be back and down.  Draw the chin in so that the neck is lengthening and you feel that you are lifting from the top of your head.  
 
The keys to a well-aligned, well-balanced posture are to remain supple and maintain good joint mobility, good pelvic and shoulder alignment, and strong, lengthened muscles.  Remember, Pilates is in the spine business. 
 
What are you waiting for?  Give Pilates a try and see how a dedicated Pilates routine can aid in reprograming your body's movement and function to free the body of pain and associated symptoms. Visit us at www.pomsgu.com or call (435) 680-7163 to get more information and see class schedules. Private session are also available with an appiontment.
 
"Wall" - a Spinal Exercise

Stand with your back against a wall.  Place feet in Pilates stance (creating a "V" shape with feet) at least a foot length away form the base of the wall.  Knees should be softy bent.  Place all bony landmarks flat again the wall.  Start with the sacrum, the pelivc crest, the level of the lower back ribs, shoulder blades, and the back of the skull (make sure to respect the lumbar curve).
 
Lift your arms to shoulder height.  Keep your shoulder blades and lower ribs again the wall, circle the arms in both directions.  Next, round forward, "peeling" the spine off the wall. Lower until the fingertips are just below the knees.  Make small arm circles in both directions, 4-5 in each direction, abdominals deepening throughout.  Roll back up sequentially to a full standing position.  Repeat several times.
 
To finish, step one foot back towards the wall, hands flat against the wall and in one smooth motion press yourself away the wall. 

 

Questions or comments?
E-mail us at sue@bodybalancebysue.com or call 435-680-7163

 

  


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