The Power of Posture: How it shapes your body and mind.

Why posture matters; how many times did you hear your parents say ‘stand up straight!’

But in the hustle and bustle of day to day life, often posture takes a backseat. Yet, its impact on our physical and mental wellbeing is profound, from stress hormones to energy levels, the optimal body alignment plays a vital role in shaping our health. As humans we have a tendency to label and get used to certain aches and pains we may have, we tell ourselves stories about how we have to live with discomfort like it’s something that’s normal. Let’s take a look at how we can use posture to empower ourselves and find ways to hold our body more optimally.

Stress:

Research has shown a direct link between posture and stress hormones. Studies have revealed that adpoting an upright posture can lead to decreased levels of cortisol, the body’s primary stress hormone. In contrast, slouched postures have been associated with increased cortisol levels, contributing to feelings of stress and anxiety. So if we want more happy hormones perhaps we should start looking at posture in more detail.

Energy:

Posture not only affects how we feel internally. How we are inhabiting our body throughout the majority of our day conveys the energy that we are giving out to the world and people around us. Our posture communicates nonverbal cues to others affecting how we are perceived and received. Optimal posture conveys a sense of confidence, strength and charisma making a positive impact in social and professional settings.

These two elements are great as we always want to feel happier in ourselves and to the people around us, but the biggest change we may want to feel is in our physical body.

Weight Distribution:

Proper weight distribution is essential for maintaining balance and preventing musculoskeletal issues. When we slouch or hunch forward, we place uneven pressure on our joints and muscles ; we do not want one body part having to work harder than the others! In optimal posture everything is stacked and there is not a massive amount of work for the body as all systems are equally pulling their weight.

Pelvis:

The position of the pelvis significantly influences overall posture. An anterior pelvic tilt, where the pelvis tilts forward, is a common postural deviation that can lead to lower back pain and instability. Sitting for long periods means the pelvis can become pitched forward due to the tissues at front of the pelvis being gathered and shortened. When you stand the tissue at the front of the pelvis is being pulled (it doesn’t just release), our bodies adapt to this so when we upright ourselves we do this more from the rib cage. The ribs then become a lever to get the trunk upright whilst maintaining your tight tissue at the front of the pelvis, leading to an anterior tilt. Eighty to ninety per cent of postural deviation will stem from an anterior tilted pelvis.

So how can we correct an anterior tilted pelvis? It involves strengthening the core muscles, stretching tight hip flexors, and maintaining proper alignment of the pelvis and spine. By addressing anterior pelvic tilt, we can alleviate discomfort and promote a more balanced and functional posture.

Here are a few ideas on what to do :

Stretch hip flexors:

Tight hip flexors are a common contributor to an anterior tilted pelvis. By coming into a 90/90 lunge and contracting the glute of the knee that is on the floor, will open and stretch your hip flexor on this side. To increase this stretch raise your arms up overhead palms facing each other. Take a few deep breaths expanding your rib cage to the sides, and have a sense of an upward lift.

To strengthen glutes :

Weak glute muscles can contrubute to an anterior pelvic tilt by allowing the pelvis to tilt forward. Strengthening the glutes can help to counteract this by pulling the pelvis into a more neutral position. Try a glute bridge: lay on your back, bring the soles of the feet to the floor, knees to the ceiling, place your hands on your thighs and lift into a low bridge. Keep the back of the ribs on the floor and have a small lengthen of the tailbone towards the heels, to create some space in the lower back. You can stay here or add some small pulses up and down

Practice pelvic tilting exercises to increase awareness of your pelvic position.

Lie on your back with your knees bent and soles of the feet on the floor. Gently tilt your pelvis backward, flattening your lower back into the floor. Then, tilt your pelvis forward, arching your lower back slightly. Repeat this movement focusing on controlled, smooth movements sycronising your inhales and exhales with each movement. Your neutral pelvis will be somewhere inbetween these two movements, where the two pelvic points (your hip bones) are on an even plane.

Consistency is the key ! Incorporating these techniques into your daily routine will support the surrounding muscles to become stronger and more flexible.

OR – Come along and try one of my LYT yoga classes which focus on all these elements and core strength to help you find your optimal posture.

In conclusion, posture is not merely a matter of aesthetics but a fundamental aspect of health and well-being. By paying attention to our body alignment, we can effectively; manage stress, convey energy, maintain optimal weight distribution and address postural deviations such as an anterior pelvic tilt. Let us strive to stand tall, both physically and mentally, embracing the transformative power of posture in our lives.