How to Find Ideal Posture?
If you imagine a plumb line dropping from the ceiling by the side of the body. The plumb line should intersect the ear lobe, then run to the shoulder joint, then through the greater trochanter in the hip (the bony bit on the outside of the hip), then just in front of the knee joint and finally slightly in front of the lateral malleolus in the ankle (the bony bit on the outside of the ankle) before it reaches the floor.
If a body part, for example the earlobes is ahead of the line, then the head and neck are not in an ideal position and there is increased tension placed on the muscles in the shoulders such as the upper trapezius - which may lead to neck and shoulder pain. Another example is if the knees are locked back or overextended. In this case the knee joint line is behind the plumb line this can place increased pressure through the knee cap which may lead to knee pain.
Here are three ways to correct posture in standing with your feet hip distance apart:
- Imagine a string pulling you up towards the ceiling - stand up tall.
- Gently pull the tummy muscles in towards the spine.
- Relax the shoulders away from the ears and draw the shoulder blades down and in.
Hold the position for 1 minute. Practice throughout the day to improve your posture. Even when out walking or in work at your desk remember the few points above in order to have a more ideal or neutral posture. If you are not quite sure if you have it quite right, our chartered physiotherapists can perform a full postural assessment and prescribe a series of corrective exercises if needed.
Benefits of Good Posture:
Reduced tension/stress through different muscle groups.
Your spine will be held in a more neutral alignment, thereby reduced risk of injury.
PhysioPilates to Improve Posture:
PhysioPilates is also another great way to improve your posture. The aim of the Pilates is to improve strength, flexibility and endurance - without risking any injury associated with building excess muscle bulk. The exercises focus on neutral alignment and ideal positioning of the spine. The exercises are designed to improve core strength while at the same time work on spinal flexibility and mobility. The overall result is a balanced and aligned body that looks fit, feels revitalized and moves with ease. For more information on PhysioPilates, please go to www.mmphysiopilates.com
Key Points to remember:
- Practice holding a good posture for 1 minute throughout the day.
- Good posture not only looks good but feels good.
- Pilates helps to maintain good posture.