“Good” posture


When you ‘sit up straight’—shoulders back, chest out—how does it feel? Comfortable? Easy to hold the position for a while? If this is the idea of good posture that was drilled into your head as a child, probably not. But don’t worry—there is great news ahead!

Day #12 of Fueled by Facts, my FREE online course, is about how you can sit and give your body a recharge all at the same time. How? By learning how to find your body’s natural position for sitting, one that is easier because it works with how your body is designed. Let go of the the ‘old’ way of good posture and find how you can sit in a way that actually recharges your energy.

I have spent a lot of time focusing on lordosis,  but your explanation of alignment was really helpful.

~Fueled by Facts participant

Sign up for FREE today for Fueled by Facts, your 30-day fitness myths cleanse. A new session starts February 1, but hurry because enrollment closes at midnight on January 28, 2018.

Reduce Weight, Gain Strength – Instantly!

military posture

We all know we shouldn’t slouch.

We should stand and sit “ up straight”.  In our culture this usually means military type posture –  chest out, shoulders back.

Think about the change in the load of a heavy object when it is held far away from the body and then brought in close to the body.  It seems to get lighter.

The weight of the object and the strength of the muscles did not change, we are just better able to access our strength with this simple shift.

In the same way, how we hold our body changes our weight and strength instantly.

Seems simple enough.  Let’s take minute to play around with this together and see what we can discover.

Ready?  First let’s slouch.  Just notice how the body feels.

  • the weight of the head and shoulders
  • the effort of the back muscles
  • how breathing feels

Now, let’s sit up straight,  with “good posture”  chest out shoulders back. What do you notice?

  • the weight of the head and shoulders
  • the effort of the back muscles
  • how breathing feels

Now, let’s sit in the chair with the feet on the floor.  Tilt the hips until the weight of the pelvis is neither on the tailbone, nor the front of the pelvis, just balanced in the center.

Then tilt the rib cage up and down until it is like an upside-down bowl facing the pelvis. (Placing a hand on the breastbone can be helpful.  It will be straight up and down, not tilted front or back in this position)

While keeping the rib cage in that position, rather than pulling shoulders back, gently open the shoulders and chest area.

Finally, let’s move the head around until it feels almost weightless.

Continue to make small adjustments to the position of the pelvis, rib cage and shoulders until the the torso feels comfortable.  Now lets notice.

  • the weight of the head and shoulders
  • the effort of the back muscles
  • how breathing feels

JengaHow much effort does it takes to hold each position?

Just like Jenga blocks, all lined up, they are quite sturdy and stable.  jenga6Out of alignment, the blocks need extra support to stay upright.  In the same way slouching and military posture both create more work on the body.

When the skeleton stacked as it was designed, we become lighter and stronger all at once.  We reduce wear and tear on joints.  Breathing is easier.  With the body at ease, the mind can rest easier too.

In this aligned position, the core muscles are perfectly designed for their job of stabilizing and supporting the spine (and all the other important “stuff” in our torso).   Alignment is the foundation of core strength.

When we are exercising is another great opportunity to notice our alignment in order to access our strength while supporting key areas of the body.

Out of alignment, the body uses its language of pain and other symptoms to say “help, we are working too hard – we are not designed for this.”?

alignmentDiscomfort in the neck, shoulders, hips, knees, and feet, pelvic floor issues, a hernia, digestive symptoms, and low energy level are just a few ways the body speaks to us about how we are using it.

Alignment is a science (biomechanics) and the body is complex.  Yet this awareness can be an amazing resource for finding ways we can take charge of our health and well-being.

Here’s the thing though. The pile of all we should be doing for our health can weigh us down.  Let’s be careful alignment does not add to the pile.  These “should’s” have the opposite effect on our health.

To keep it truly healthy,  the intention is about giving the body what it needs to be well as a way to be kind to ourselves.

We can start by simply shifting our attention inward, listening to what the body is saying, and gradually discover our natural alignment.   Alignment then becomes a practice of mindful self compassion.

In this way, learning about our own natural alignment becomes one of the simple yet powerful ways we activate our own well-being.

I look forward to hearing what you are discovering.   Please share it in the comments.

May You Be Well,
Janet Huehls, MA, RCEP, CHWC

P.S.  Check out the resources page, stay tuned to this blog, or contact me for more ways to discover your natural alignment.