The Effects of Bad Posture Will Blow Your Mind!
In this day and age, it’s extremely common to have bad posture. We spend so much time in front of computers, or slouched on the couch watching TV, that this consistent unnatural posture starts to influence other movements in our life. But even though we might be suffering from some posture deviation, many of us choose to ignore it, leaving it untreated until it starts to affect other areas of our life. This can lead to some serious health issues, because the way you hold yourself is intricately linked to a slew of different biological and physiological aspects of the human body. Therefore, it’s time to take control of your posture, and finally take the proper steps to pinpoint the issues, and take action to resolve it.
The list of health effects of bad posture is long, but this shouldn’t surprise you. When one joint, or one muscle, starts malfunctioning, it activates other areas of the body as a correction. While this is a powerful evolutionary trait, overtime if the initial issue is not corrected it can cause trickle down effects in areas far beyond the starting point. Some of the main health issues associated with poor posture are below:
- Chronic pain (especially throughout the upper back, neck and shoulder)
- Increasing risk for injury (knee, ankle, back, etc.)
- Carpal tunnel syndrome
- Increased headaches
- Increased fatigue
- Labored breathing
- Digestion issues
- Nerve issues
- Sciatica
- Stiff and sore muscles
The effects of bad posture go far beyond your physical health issues, because bad posture, rightfully or not, affects the way people look at you. Consider what your initial thoughts are on someone standing tall, shoulders back, and head held high – you likely will think this person is bold, confident and successful. However, if someone is scrunched down, shoulders rounded and hunched over, your opinion will likely be much less positive. Interestingly, having good posture is actually scientifically linked to having higher personal confidence and a more positive self-worth.
Identifying Poor Posture
In the vast majority of cases, poor posture stems from a muscle imbalance. This means, that one muscle is working harder than its neighbors (for example, the right side is working harder than the left side). As some muscles work harder, other muscles will slacken and eventually weaken. The body tries to compensate for this by adjusting, some muscles start to overreact why others underreact. This will eventually start to contort the body in extremely unnatural ways. For example, by simply having tight pectoral muscles, this can lead to a pulling forward of the shoulder girdle, especially when the upper back muscles are weak.
What are the appropriate steps to take to correct these imbalances? In many cases it can be easily fixed, with patience and with specially designed stretches and poses that help relax the overactive muscles. The first step is to identify the muscles to target by performing a standing assessment.
Standing Assessment
The assessment does require the assistance of a friend, and a camera, but otherwise is extremely simple and easy to do. First, put on form fitting clothes and stand straight. Do a few steps in place to allow your body to comfortably settle into its most natural stance. Once there, have your friend take a photo from the front, the back and each side.
When assessing the photos, look for the following:
- Front Assessment: You should be able to draw a straight line from the top of your head, through your nose, and down between your legs. This should perfectly cut your body in half. Plus, you should also be able to draw a perfectly level line through your shoulders and hips.
- Back Assessment: Similar to the front side, a line should be draw that perfectly cuts your body in two. Plus, lines through your shoulders and hips that are perfectly level.
- Side Assessment: Shoulders should be back, and ears over shoulders. Head and neck should not stick out over the chest. Hips should sit under the shoulders, neither pushed forward nor out backwards.
- Feet Assessment: Feet should sit flat and face perfectly forward, they should not point inwards or outwards.
Potential Deviations
As mentioned earlier, in this day and age it is unlikely that you’ll have perfect posture. But with the right adjustments, perfect alignment can be within sight! After the initial assessment of your posture, review the following common issues to determine if they suit your specific deviation. Each common imbalance is followed by some helpful tips on corrective exercises and stretches.
Sway Back: Hips stick out in front, pushing outwards
Overactive Muscle Groups:
- Glutes
- Erector Spine
- Hamstrings
- Quadratus Lumborum (this includes glutes, the hamstrings and lower back)
Underactive Muscle Groups:
- External Obliques
- Hip Flexors
- Lower Abs
Suggested Corrective Actions:
In order to relax the overactive muscles, try the runner’s stretch, the world’s greatest stretch, hamstring stretches and using a foam roller for myofascial release of the hamstring. To strengthen the underactive muscles, practice scissor kicks, hanging leg raises, and exercise ball assisted pull ins.
Lower Cross Syndrome: Curved lower back, and pelvic tilted forward
Overactive Muscle Groups:
- Hip Flexors
- Lower Back
- Lliopsoas
Underactive Muscle Groups:
- Abs
- Glutes
Suggested Corrective Actions:
In order to relax the overactive muscles, try kneeling hip flexors, quad stretches, foam roller assisted myofascial release of the quads, and hugging your knees to chest. To strengthen the under active ones, bridge postures are perfect as well as leg-elevated crunches.
Rounded Shoulders: Shoulders sit too far forward
Overactive Muscle Groups:
- Pectoral muscles
Underactive Muscle Groups:
- Lower Traps
- Upper Back Muscles,
- Rotator Cuff
Suggested Corrective Actions:
To relax the overactive muscles, try upper chest stretches like the elbows back stretch, front deltoid stretches and upper body chair stretch. To relax the underactive muscles rowing exercises are great.
Forward Head: Ears sit in front of shoulders.
Overactive Muscle Groups:
- Upper traps
- Back Neck Muscles
- Neck Extensors
Underactive Muscle Groups:
- Front Neck Flexors
Suggested Corrective Actions:
In order to release the overactive muscles, try doing neck myofascial releases, chin to chest stretches, and reach your arms behind you with palms up, turning your head from side to side. To strengthen the weak muscles, it’s suggested to try the isometric front-neck release.
Upper Cross Syndrome: Shoulders are extremely rounded, head forward
Overactive Muscle Groups:
- Traps
- Pectorals
- Neck Extensors
- Levator Scapula
Underactive Muscle Groups:
- Rotator Cuff
- Deep Neck Flexors
- Lower Traps
- Serratus Anterior
Suggested Corrective Actions:
To relax, try some neck myofascial releases, more chins to chest, elbows back stretches, and chair upper body stretches. To strengthen the underactive muscles, rowing exercises are important, shoulder external rotations, and isometric front neck exercises.
Head Tilt: Head leans to one side of the other
Overactive Muscle Groups:
- Sternocleidomastoid (leaning inline)
Underactive Muscle Groups:
- Sternocleidomastoid (leaning away from inline)
Suggested Corrective Actions:
In order to adjust this imbalance, try side neck stretches, neck myofascial releases, and sternocleidomastoid stretches. Plus try switching it up to use your cell phone with the other ear, chewing gum on the other side of the mouth, and carrying things with the other side of the body.
Uneven Shoulders: Shoulders are imbalanced towards one side
Overactive Muscle Groups:
- Trapezius (elevated towards one side)
Underactive Muscle Groups:
- Serratus anterior (elevated towards one side)
Suggested Corrective Actions:
To relax the overactive muscles, do side neck stretches and neck myofascial releases. Again, try altering your daily activities to activate the muscles on the opposite side of your body.
Uneven Hips: Hips are imbalanced towards of side (right/left)
Overactive Muscle Groups:
- Obliques
- Hip Abductor
- Erector Spinae
- Other issues in the knee, ankle, neck and lower back can be related
Underactive Muscle Groups:
- Variable
Suggested Corrective Actions:
To relax those overactive muscles, IT-bands stretches and myofascial releases are your friend. Dancers and runner’s stretches are also helpful. Always avoid higher impact exercises, as this imbalance is attributed to increased risk of secondary injury.
Feet Turned In
Overactive Muscle Groups:
- Tensor Fasciae Latae (outside of hips)
Underactive Muscle Groups:
- Glutes
Suggested Corrective Actions:
To reduce the overactive muscle activity, try IT band releases and stretches. Plus, to activate the underactive muscles grab a band and try bridge poses, and band tensioned squats.
Feet Turned Out
Overactive Muscle Groups:
- Piriformis
- Deep External Rotators
Underactive Muscle Groups:
- Hip Flexors
- Obliques
Suggested Corrective Actions:
To relax the overactive muscles, do seated glute stretches, lying cross-over stretch and IT band exercises. Hanging leg raises and cocoons will help activate the underactive muscles.
Your New Daily Routine!
Now you know exactly what to look for and what to do to correct these poor posture habits, it’s time to start incorporating them into your daily routine. This means taking the time during your normal exercise to focus on posture specific ones, and then taking the time at the end of your routine to stretch it all out.
Do not overexert yourself in either case, and especially with stretches, take it only as far as you can without causing pain. Hold the stretches for 15 seconds, and do 8-10 reps of each exercise, repeated three times.
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