Chapter 5
Posture
"A good stance and posture reflect a proper state of mind."
Morehei Ueshiba
Posture
"A good stance and posture reflect a proper state of mind."
Morehei Ueshiba
In today's modern society two things promotes poor posture, our habit of tilting our head forward, like when sitting, using electronic equipment and cell phones, and our tendency to slouch. A person's posture can tell you important things. It can reveal their general health and demeanor, the person's personality, attitude and habits, their pride and weaknesses.
Proper posture in aikido
Proper posture in aikido
The spine is straight, the weight pushing off the back foot. Upright posture, head up, shoulders back, chin tucked.
The head of the average adult weighs 12 lbs/5.6 kgs, and sits atop the neck, supported by muscles and the spinal column. When tilted too far forward, like we do texting on our cell phone, the head places tremendous weight and strain to the neck and shoulders, the upper and lower spine. Over time the bad habits can cause considerable damage to the body.
The spine is segmented into 33 vertebral bodies (VBs) each cushioned by cartilaginous discs that can withstand great stress. Over time the discs dry up, wear out, can become damaged, especially from poor posture and lifting. Low back pain is a most common complaint.
The spinal cord extends from the brain to the lumbar L2 region where it bifurcates into the large sciatic nerves. The cord is protected between the vertebral body and the bony transverse and spinous process.
There are 7 cervical VBs which make up the neck. The 12 VBs of the thoracic spine are the most stable, they are attached to the set of 12 ribs. The 5 VBs that make up the lumbar spine are much larger and thicker than the thoracic and cervical. 5 fused bones make up the sacrum and another 4 make up the coccyx, the tailbone. The sacrum is attached to the pelvis supporting the lower body.
Muscles, tendons and ligaments are attached to the spinous and transverse processes. These are commonly injured causing back pain. Stretching is crucial to good posture and protecting the back.
The core, the torso, includes the abdominal, the lower, mid and upper back muscles, the neck and shoulders, the pelvic and hip muscles. Central to the core is the spine, which is critical for support and function. A strong core requires a strong spine. The muscles in differing degrees of contraction and relaxation holds the skeleton in place so it doesn't collapse into a pile of bones.
The spine has 2 inward curves and a hump; the s curve to the cervical spine, the s curve to the lumbar spine and a subtle hump to the thoracic spine. These are normal. Excessive curvature is a problem and can interfere with good posture.
What is good posture?
Stand erect, your weight evenly distributed to the bottom of your feet.
Imagine a string attached to the center of the top of your head and pulled straight upward.
Pull your shoulders and head back so your ears are even with the top of your shoulders. Tuck in your chin.
Lift your arms straight above your head, find the balance. Lower your arms.
The spine is stretched, maintain your position as your weight sinks to the legs and feet. Relax.
A straight axis is projected in a vertical line from the ears to the ankles, aligned to the external, lateral shoulders, hips, and knees.
The spinal cord extends from the brain to the lumbar L2 region where it bifurcates into the large sciatic nerves. The cord is protected between the vertebral body and the bony transverse and spinous process.
There are 7 cervical VBs which make up the neck. The 12 VBs of the thoracic spine are the most stable, they are attached to the set of 12 ribs. The 5 VBs that make up the lumbar spine are much larger and thicker than the thoracic and cervical. 5 fused bones make up the sacrum and another 4 make up the coccyx, the tailbone. The sacrum is attached to the pelvis supporting the lower body.
Muscles, tendons and ligaments are attached to the spinous and transverse processes. These are commonly injured causing back pain. Stretching is crucial to good posture and protecting the back.
The core, the torso, includes the abdominal, the lower, mid and upper back muscles, the neck and shoulders, the pelvic and hip muscles. Central to the core is the spine, which is critical for support and function. A strong core requires a strong spine. The muscles in differing degrees of contraction and relaxation holds the skeleton in place so it doesn't collapse into a pile of bones.
The spine has 2 inward curves and a hump; the s curve to the cervical spine, the s curve to the lumbar spine and a subtle hump to the thoracic spine. These are normal. Excessive curvature is a problem and can interfere with good posture.
What is good posture?
Stand erect, your weight evenly distributed to the bottom of your feet.
Imagine a string attached to the center of the top of your head and pulled straight upward.
Pull your shoulders and head back so your ears are even with the top of your shoulders. Tuck in your chin.
Lift your arms straight above your head, find the balance. Lower your arms.
The spine is stretched, maintain your position as your weight sinks to the legs and feet. Relax.
A straight axis is projected in a vertical line from the ears to the ankles, aligned to the external, lateral shoulders, hips, and knees.
- Lift the head up.
- The neck should not be projected forward, tuck in the chin.
- The top of your head should be level to the ground.
- The ears are parallel to the top of your shoulders.
- The shoulders, especially the clavicles, are level and horizontal to each other.
- The chest is expanded and allowed to sink. It should not be exaggerated, lifted too far upwards.
- The pelvis is adjusted to produce the proper lordosis of the spine (bringing the shoulders back).
- The knees should not be locked or thrusted too far forward.
Think of the pelvis as a basin filled with water. If thrusted, tilted too far forward, the water will spill.
If the pelvis is tilted too far back, losing the lumbar s curve, the water will spill.
Tightening the pelvic muscles brings the hips forward enough so the basin is level, the s curve remains to the lumbar back. This will bring the hips in line with the vertical axis, the posture corrected.
The Slouch
Slouching is over relaxation of the musculature of the neck, shoulders and back. Slumping forward, whether standing or sitting, is often subconscious, the individual unaware of it. It is a habit, a terrible habit that is extremely difficulty to change. Slumping is unattractive and can lead to chronic health issues. It can interfere with performance in aikido and activities in everyday life.
In the diagram below the vertical axis that connects the vital points of posture, the ears, shoulders, hips, knees and ankles, is out of line. We all slouch occasionally, but the chronic sloucher can develop significant medical problems.
- The neck thrusted forward puts pressure on the cervical spine. This can lean to degenerative discs. Tight muscles to the neck leads to chronic headaches.
- The shoulders are rounded causing kyphosis, the unattractive hump. There is loss of strength and function to the shoulders and arms. The hands can become numb.
- The chest collapses, sags, constricting the lungs. A fraction of the normal air is exchanged. This leads to respiratory problems, shortness of breath. Smoking cigarettes makes the condition worse.
- The rib cage constricts the heart, preventing it to properly pump. Over time this can lead to hypertension and ultimately heart failure as the heart is forced to pump abnormally hard.
- The lumbar spine, without its natural s curve, must support the excessive weight. The supporting muscles weaken, the disc wear away. The pelvis tips forward. The sciatic nerve emitting from the buttocks can become compressed. Slouching leads to chronic back problems.
- The abdomen can become cramped leading to digestive problems. Difficulties with urination and sexual dysfunction can occur.
- Poor posture can lead to chronic problems with the hips, knees, and feet. All these can interfere with walking.
Stand up straight! Hold your head up, tuck in your chin! It is impossible to constantly think and readjust your posture before sipping back into bad postural habits.
An infant learning to walk has ideal posture. As they grown into childhood, adolescents and finally adults bad habits develop, habits that ultimately can be destructive to the body.
Watch people as they sit, slouch, putting their weight incorrectly on their sacrum and lower spine. The neck is thrust forward while driving a car, watching TV, hunched over a computer keyboard, using a cell phone to scan the internet. People stand, round shouldered, trying to look cool. Others have exaggerated military postures that is as damaging to the spine as slouching.
Truth of myth?
Question:
1. Does a person with a bulging gut find themselves more prone to back problems?
2. Does a person with tight military postures have proper alignment?
3. Does doing sit ups and abdominal crunches, developing the vaunted six pack abdominals, helps or hurts the back?
- The shoulders are rounded causing kyphosis, the unattractive hump. There is loss of strength and function to the shoulders and arms. The hands can become numb.
- The chest collapses, sags, constricting the lungs. A fraction of the normal air is exchanged. This leads to respiratory problems, shortness of breath. Smoking cigarettes makes the condition worse.
- The rib cage constricts the heart, preventing it to properly pump. Over time this can lead to hypertension and ultimately heart failure as the heart is forced to pump abnormally hard.
- The lumbar spine, without its natural s curve, must support the excessive weight. The supporting muscles weaken, the disc wear away. The pelvis tips forward. The sciatic nerve emitting from the buttocks can become compressed. Slouching leads to chronic back problems.
- The abdomen can become cramped leading to digestive problems. Difficulties with urination and sexual dysfunction can occur.
- Poor posture can lead to chronic problems with the hips, knees, and feet. All these can interfere with walking.
Stand up straight! Hold your head up, tuck in your chin! It is impossible to constantly think and readjust your posture before sipping back into bad postural habits.
An infant learning to walk has ideal posture. As they grown into childhood, adolescents and finally adults bad habits develop, habits that ultimately can be destructive to the body.
Watch people as they sit, slouch, putting their weight incorrectly on their sacrum and lower spine. The neck is thrust forward while driving a car, watching TV, hunched over a computer keyboard, using a cell phone to scan the internet. People stand, round shouldered, trying to look cool. Others have exaggerated military postures that is as damaging to the spine as slouching.
Truth of myth?
Question:
1. Does a person with a bulging gut find themselves more prone to back problems?
2. Does a person with tight military postures have proper alignment?
3. Does doing sit ups and abdominal crunches, developing the vaunted six pack abdominals, helps or hurts the back?
An obese belly puts a strain The strict military posture, chest out puts The rectus abdomins, the 6 pack abs
on the lower back and can strain to the lower back and body out of looks good, but over-development
cause chronic back problems. alignment. strains the back muscles.
on the lower back and can strain to the lower back and body out of looks good, but over-development
cause chronic back problems. alignment. strains the back muscles.
We frequently sit at our desk, often incorrectly
Head is brought too far forward
Shoulders are brought too far forward
Low back is flat
Hips are rotated back
Feet are not flat to floor
Wrists are in an awkward position
Poor posture leads to back strain
and habit to slouch.
Proper posture sitting at a desk
Head is lifted upward, chin tucked in. No strain to neck
Posture is in proper alignment; lateral jaw, shoulders, hips
Shoulders back, arms at a natural angle flat by your side
Back straight
Legs flat against bottom of chair, knees at 90 degree angle
Hips angled forward
Feet flat to floor
Wrists in neutral position
Get up and move around every 20-30 minutes. Stretch your muscle, hands.
We often use poor posture when we drive Proper posture behind the wheel
Head too far forward, neck to far forward Proper alignment of jaw, shoulders, and hips
Shoulders rounded, extending too far forward Back of head inches from head rest
Head rest is too far from back of head Back and shoulders should be firmly against the seat
Small of back not supported against seat Back support if needed
Sit bones should be firmly against the seat
If in an accident improper posture, your head distant from the head rest would lead to neck and back injury.
Head too far forward, neck to far forward Proper alignment of jaw, shoulders, and hips
Shoulders rounded, extending too far forward Back of head inches from head rest
Head rest is too far from back of head Back and shoulders should be firmly against the seat
Small of back not supported against seat Back support if needed
Sit bones should be firmly against the seat
If in an accident improper posture, your head distant from the head rest would lead to neck and back injury.
EXERCISES FOR BETTER POSTURE
Arm and leg rolls Swimmers Bridge
Planks Shoulder rolls Russian twists
Prone extensions Side bends Side planks
Superman Shoulder squeezes Cobra
Bent over fly Bird dog Shoulder stretch
POINTS TO REMEMBER:
- Posture takes a conscious effort and self awareness
- Proper posture is hold head up, chin tucked. The lateral jaw, shoulders, hips and ankles in proper alignment.
- Slouch is detrimental to your posture and your general health. It is a hard habit to break.
- A big belly puts a terrible strain to your back. Loose weight if able.
- Well developed abs does not equate good posture. In moderation, they are good. Overdo it and they hurt your back.
- Sitting, whether in a chair, in front of the computer or in a car, must be done correctly or can cause chronic problems.
Stand up straight and hold your head up!