Good Posture - Moment by Moment

Having an upright spine is something that most people think of when they see someone else whose posture is grossly off or when they experience pain associated with the spine. While treating these problems can be successful, perhaps a better approach would be to re-educate individuals before an injury occurs. Awareness of the breathing pattern can be one of the most effective ways to improve the health of the spine in addition to normalizing the stress response.

As with any change in habit, frequency is the component that effects the adoption of change. Breathing is a muscle pattern, just as there is a pattern of walking, biking, throwing a ball, etc. We habituate our actions based upon what we have learned...for better or for worse. A change in poor muscle function must come about from development of a habitual pattern that overrides this dysfunction. We call this muscle re-education. Ineffectual breathing can encourage poor posture which will in turn prevent the biomechanics necessary for full use of the diaphragm. So in order to re-train the muscles of respiration, of which the diaphragm is primary, it must be a daily habit of correct muscle patterning.

When we are not in slumber, our spinal muscles are charged with the job of keeping us upright and stable whether we are walking, standing or sitting. Ideally, we should be moving our bodies as much as we are able which means taking more movement breaks if we are desk-bound in our jobs. However, even if we are sitting, the more time spent in neutral alignment with active core muscles the more our body will opt for this healthier pattern. Practicing the following exercise on a daily basis will encourage a calm yet alert nervous system and improved posture.

Take a seated position in a chair or on a fitball. Place feet hip width apart. Take a wider stance with the feet if you are on a fitball and you feel unstable. Place a theraband around the bottom of the ribcage crossing the band in front and holding it taught, but not over stretched. Relax the elbows at the sides with the palms turned upwards while lightly grasping the band. Expand the ribcage in the front and back of the body against the resistence of the exercise band as you inhale slowly. Allow the ribs to fall back to the body on the exhale while keeping length in the spine from it's base to the crown of the head. The exhale should be at least as slow as the inhaling breath or slower. Be certain to keep the upper back and neck soft and the chin leveled. Think of the breath as "slow and expansive".

*If you have any balance concerns or issues with dizziness, please consult your physician before implementing this exercise.