Bad Posture Leads to Unnecesary Aches and Pains - By Cari Ham
Sunday, February 21, 2010 at 4:37PM 
If you have been following my recent blogs, you may have noticed a recurring message in many of the articles, posture. Posture is a key element in maintaining optimal health. Posture is how we hold our body and position ourselves whether sitting, standing, exercising, lying down, etc. Good posture means that all parts of the body are correctly aligned, allowing muscles and joints to work properly and achieve neuromuscular efficiency. Unfortunately, our daily lives can take a toll on our bodies. Repetitive actions (such as sitting at the computer) or a sedentary lifestyle may lead to muscle imbalances that cause posture problems. Muscles are imbalanced when certain muscles are overused or shortened while others are weak or lengthened. These patterns of muscle imbalance lead to altered biomechanics of the body. That means that body is not moving in the way it is meant to move. The result is that the joints endure more stress with activity and this may lead to joint pain and injury.
I work with a large population of people who spend 8-12 hours a day at their desks. Some of the most common complaints are back, neck, knee, and hip pain. Upon doing a posture analysis, it is easy to identify common posture distortions that have developed due to their daily habits. My job as a fitness professional is to develop a program that will help to correct the posture alterations that have occurred over time.
The key to correcting bad posture is a well designed strength and flexibility program. The strength aspect will help strengthen the weakened muscles and improve neuromuscular connections with those muscles. The flexibility portion will focus on stretching the muscles that have become tight and overused. If you are consistent with both your strength training and stretching programs, you will feel and see a difference over time. If you need help creating and implementing a program that targets your individual needs, contact a qualified fitness professional.
Workout # 8 is another great full body workout that uses the TRX to perform challenging, diverse, and functional exercises that help to maintain optimal posture. The workout consists of the following exercises:
1. TRX Side Lunge- 10 repetitions per side
2. TRX Push Up with Feet in Straps- 10 repetitions per side
3. Single Leg TRX Lunge- 10 repetitions per side
4. TRX Tucks- 10 repetitions
5. TRX T- 10 repetitions
The same guidelines apply as the last video workout. They are as follows:
1. Complete 2-3 sets of each exercise
2. Move through the exercises in a circuit training format (one right after the other with no rest in between)
3. Make sure you are breathing. Exhale through the exertion (or the hardest part of the exercise)
4. Control is important. Use a 2:2 count to ensure you are not rushing through your exercises. That means you should count 2 seconds on both the concentric and eccentric portion of the exercise.
5. Have water readily available so you continue to hydrate during your workout.
6. If you begin to feel faint, lightheaded, dizzy or nauseous, discontinue the workout and consult a physician.
7. If you are new to exercise and are under the care of a physician for a condition that requires continual medical care, please consult your doctor prior to beginning this program.
Thanks Julieanna for another great workout!
Reader Comments (3)
You know you just made me sit up straight - well, at least for the course of reading the article. I like the program that you've listed and will probably use it as I work at home everyday. With how busy I am, I don't get to attend my belly dancing classes - my only workout. So I'd have to try this out.
I"ve had bad posture for years, so I trust these workouts will help me tremendously.
Great article!
The excercises are great and are really useful!
If you are aware that you have bad posture (and many people are not!) then you need to stick to a routine and you will be amazed at the results. Just a few excercises a day should do it!