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Welcome to my newsletter! I've got fitness and nutrition tips to help you be the best you can be!

Achieving Good Posture

In this newsletter, I address three common postural problems. Bad posture doesn't just affect your appearance. It can lead to serious health consequences and make the activities of daily living difficult. That's why practicing good posture is an important part of training sessions with my clients.

Below are common postural problems involving the spine. Look to see if you have one or more of these issues and what you can do to achieve good posture.

Common Posture Problems
 

Lower Back Posture
 
Lordosis

Description
The lumbar, or lower spine normally has a gentle inward-curving arch that acts as a shock absorber. But when there's an excessive amount of curvature, it's called lordosis.

Health Issues
Back pain
Tight back muscles limit mobility
Pinched sciatic nerve from spinal compression

Exercise Prescription
Stretch tight lower-back muscles and hip flexors. Strengthen abdominals and gluteal muscles.

Posture Mindfulness
Be aware of when your hips tilt forward and your stomach falls outward. Correct this bad posture by drawing your stomach in and tilting your hips back. Do this when seated and standing.


Upper Back Posture
 
Kyphosis

Description
Excessive rounding of the thoracic, or upper spine. Shoulders round forward and head falls forward. Caused by poor habits when sitting, standing, and lifting, or by osteoporosis.

Health Issues
Back pain
Reduced mobility
Compression of internal organs

Exercise Prescription
Strengthen muscles in the upper back and stretch muscles in the front (chest and front shoulder). If kyphosis is caused by osteoporosis, there may be limited effectiveness.

Posture Mindfulnesss
Be aware of when you are slouching while standing and seated. Many people slouch while working on a computer. Be sure to sit up tall, lift your head up, and roll your shoulders back.


Head and Neck Posture
 
Forward Head

Description
With good posture, the head naturally sits on top of the shoulders. In forward-head posture, the cervical, or neck spine is hyperflexed, causing strain on the neck muscles. This is caused by weak muscles, poor body awareness, or osteoporosis.

Health Issues
Headaches
Neck tension and pain
Jaw pain
Nerve impingement
Blocked blood vessels
Pain in joints between vertebrae in cervical spine

Exercise Prescription
Strengthen the neck muscles that bring your head back and tuck your chin in.

Posture Mindfulnesss
Be aware of when your head falls forward, which may often occur when seated in a hunched position at your desk. Gently bring your head back to sit over your shoulders and tuck your chin in. Imagine you have a string attached to the back of your head pulling upward.


Final Thought: The Evolution of Human Posture
 


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