Good posture that keeps the spine aligned frees muscles and joints from overloads. We explain how to get it.
A body is well aligned when the head, trunk and pelvis are placed following an imaginary vertical line that begins at the feet and exits through the crown. When this occurs, very little muscle activity is required to maintain posture and joints are not overloaded.
The balance is easy and the body sensation is lighter. Internalizing the correct alignment is just as important as strengthening the muscles that contribute to it. This alignment can be described in more detail:
- The abdomen is tucked into the spine to keep the pelvis aligned.
- The rib cage does not protrude in front.
- The neck remains elongated, with the cervicals extended and the chin closer to the chest than prominent.
HOW TO PROPERLY ALIGN YOUR BACK STEP BY STEP
To achieve this position, stand in profile in front of a mirror. Imagine that a vertical line (you can use the edge of the mirror to draw it) joins the following points:
- The earlobe
- The shoulder
- The center of the rib cage
- The head of the femur
- The knee
- The ankle
In addition:
- The feet must be kept in a neutral position (neither inside nor outside).
- The knees are straight but not hyperextended backwards.
- The pelvis, in a neutral position (without bringing it forward or backward).
- The spine retains its normal curves (neither reduced nor increased).
- The scapulae, in neutral position.
- The shoulders are open (not forward) and the head over the shoulders (not forward).
Gradually, with the repeated activation of the muscles that allow you to maintain this posture, the body automatically begins to resort to them to organize itself in a more effective way.
HOW TO CARE FOR THE SPINE
Often the alignment problems come from an exaggerated curvature of the spine in one of its sections. It may be an excessive cervical curve (cervical lordosis) that leads to advancing the head in front of the shoulders.
Or an increase in the curve in the thoracic region (kyphosis), common with aging and that in early stages can be corrected by exercising the upper extensor muscles of the spine.
If the increase in curvature occurs in the lumbar region (lumbar lordosis and hyperlordosis), usually accompanied by a pelvis inclined forward, it can be corrected by strengthening the abdominals and making the lower extensors of the spine and the iliopsoas muscle more flexible.
However, keep in mind that alignment problems can be due to many causes and that it may be necessary to visit a professional before taking initiatives that may not be appropriate.
Once the alignment of the body in an upright position is improved, it is easier to maintain it in any other position or in motion.
BE CAREFUL HOW YOU FEEL
A frequent alignment error when sitting is to let the spine slump, flexing the lower back and bringing the pelvis back.
You have to think about raising the upper back and the head area just behind the ears to the ceiling, with the weight of the trunk on the ischia.
Another useful strategy is to think about picking up and slightly elevating the lower region of the abdominals.
POSTURE FOR GOOD BONE ALIGNMENT
The idea is widespread that you have to maintain a disciplined program of physical exercise to enjoy good muscle tone and that you have to perform constant stretching to relieve the accumulated tension in the muscles.
But strength and flexibility are acquired naturally when you live respecting the structure of the body, with well-aligned bones, relaxed muscles and free joints.
Our musculoskeletal system works like a system of pulleys (muscles), levers (bones) and hinges (joints), which could resemble that of a crane.
We often tend to think that muscles do the job of supporting all body weight. It is only partly true, because when the bones are placed in their rightful place, they sustain us with hardly any work.
GOOD POSTURE PREVENTS EXCESSIVE MUSCLE TENSION
The priority function of muscles is to move bones. However, at rest, when the bones are misaligned, the muscles are forced to tighten to compensate for skeletal deviations.
A healthy muscle is elastic, able to contract when asked but also to relax when its action is not needed. Overdeveloped muscles store too much tension, they never fully relax.
Maintaining a relaxed posture does not mean collapsing or panching. On the contrary, the bones have to be aligned so that the muscles can relax.
FREEING THE JOINTS: MORE FLEXIBILITY AND LESS PAIN
True flexibility is also achieved when the joints are released, not through the indiscriminate stretching of certain muscles.
Learning to respect natural bone alignment gradually returns muscles to their natural extension and elasticity.
When the joints that support more weight (ankles, knees, hips, shoulders) are aligned with a central axis, the person does not usually suffer pain or tension.