This is the fourth post in a series about posture and its significance in preventing pain and optimizing performance and function. If you haven't yet, please read the first, second, and third posts in which we address the status of posture research, how static posture affects more than just static posture, and why posture is essential in more than just preventing pain.
What is Good Posture?
Everyone's anatomy is different, and therefore we don't have a singular image or ideal for "perfect posture." We're all going to look a little bit different. But, we have a basic set of principles that are universally applicable to identify good posture vs bad posture.
When we're on the hunt for good posture, there are three main things we should pay attention to:
1) a neutral spine - The spine is the centerpiece of it all. If your spine game isn't right, it means: a) you're sending out an open invitation to pain and injury, and not functioning as well as you could (should); and b) something connected to the spine (namely, everything else) isn't sitting right. If your spinal positioning is out of whack, it's a red flag that something needs fixing, ASAP.
2) positions of joint stability - Whether your focus is high-end athletic performance or just being a fully functional human being, your body is going to operate best and with the lowest risk for pain, injury, and dysfunction when you put it in the most stable positions. Hang out in sub-optimal positions where joint stability goes out the window, and you are willingly sacrificing performance, safety, and efficiency.
3) anterior-posterior balance - Your body is full of opposing forces. When they are in equilibrium, these opposing forces actually help provide an environment for optimal function and performance. But if one side is consistently favored, we find ourselves again sacrificing function and inviting injury. Think of the bony structures of your body as a stack of Lincoln Logs with all of the soft tissues (tendons, ligaments, muscles, skin) overlaying them and determining their inclination and position. If the soft tissues overlaying your beautiful Lincoln Log tower of bones are constantly pulled tight and tug extra hard on one side, what's going to happen to your tower? It's going to start caving over, and the tissues on the other side are going to be overstretched and have to put in extra work just to keep you from collapsing into a heap of dysfunctional misery.
All three of these basic principles tie into each other. If one is out of whack, chances are the other two will be as well. Also, all of these principles stem from the same goals: safety, efficiency, and proper function and performance. And we all want that, right? Do your body right and respect your posture.
Lastly, it should be noted with all of this talk about posture: all of the good posture in the world isn't going to fix your problems or help your performance if you're not moving. Your body needs to move, and good posture is our recipe for helping your body move right (read: safely, efficiently, and with the highest levels of performance).
In upcoming posts and videos, we will address, in further detail, what good posture looks like. We will break it down to focus in on major joints of the body and how each plays into good posture, and will touch on some common faults and ways to fix them.
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