It’s without a doubt an important part of our physical and mental health but a lot of times we don’t know how to adopt a good posture. As soon as I walk into a room to present a workshop and introduce myself as a posture specialist, people suck their bellies in, throw back their shoulders, and become rigid. This type of posture can lead to fatigue and isn’t sustainable.

There are numerous myths and misconceptions surrounding posture. To understand proper posture, it is necessary to debunk these myths and misconceptions. Let’s dive into top five posture myths my clients often believe.

Posture Myths

Sit and Stand as Straight as Possible

Proper posture doesn’t mean mimicking a soldier’s stance. This rigid posture can lead to muscle tension and fatigue overtime. Our spine is not rigid and straight. It has three distinctive curves, the inward cervical curve, the outward thoracic curve, and the inward lumbar curve.

It’s important to recognize that a proper posture should support these natural curves of our spine.

We all have unique bodies, with wide or narrow hips and flexible or tight muscles. Proper posture is the natural alignment, which is different for different individuals. There are some general guidelines to follow like head aligned over the spine, shoulders soft, and aligned over hips but they don’t look the same for everyone. When it comes to adopting proper posture, comfort and individuality is key.

Holding Still is Key

Many people believe, forcing our body to stay in one position, which is considered an ideal position, will, over time, improve their posture. Honestly, reverse is true.

The main reason for muscle imbalances is holding our bodies in the hunched over deskbound posture for a long period of time. Whenever a client complains of pain in a certain region, it’s because they are holding a certain stance for extended period without moving.

Our bodies are built to move. To find your natural posture and avoid imbalances we need to move often. It might be taking more frequent bathroom breaks, switching position from seated to standing, and going for short leisurely walks. Our body and spine crave motion, which leads to proper posture.

Standing Desk Will be The Fix it All

Standing desks are a great way to improve posture but they are not a fix it all. It’s best to change your positions often. That means taking a break from standing as well.

I see many clients who have standing desks but have no relief of back, neck or shoulder pain.

I’m a big proponent of standing desks as they allow breaking your work hours between sitting and standing. But standing all day can lead to muscle tension and posture dysfunction if done for a long time. Standing in one position can lead to plantar fasciitis, vascular issues, and pelvic shift on your dominant side to name a few issues.

The key lies in switching positions from time to time.

My Bad Posture Is Genetic

There are genetic posture issues, but they are not as common as we’d like to believe. Having a genetic posture anomaly doesn’t mean that you can’t work on it.

Did you know that Usain bolt has scoliosis? Scoliosis is a genetic disorder which causes an abnormal sideways curve of the spine. Scoliosis most often limits people’s life with the only hope that a spinal surgery would cure it. It didn’t limit Bolt. He used the knowledge of his condition as a power. He says he keeps his core and back strong, the scoliosis doesn’t really bother him.

If the fastest man on earth with a genetic postural anomaly can break world records by making changes in his life, then so can you. There are many exercises that can be done to make having good posture easier. Once you are fix your muscle imbalances and good posture will become an easy habit to adopt for you.

Posture Dysfunction Can be Fixed Overnight

Posture isn’t something that we develop in a short period of time. Instead, the posture we hold today was developed gradually overtime due to our work habits and emotional state.

Finding your natural posture takes time. Although it’s tempting to believe in quick fixes, like wearing a back brace but that’s not true. Reverting to your natural posture requires correct assessment, care, and consistent action.

We need to unlearn the old neural patterns and develop new ones for our muscles and ligaments to adopt the new position. This can be accomplished by exercises, stretches, and lifestyle adjustments. Checkout my fifteen minutes a day posture program in my book Unhunched: Discover Wellness Through Posture.

Bottom Line

While it’s not uncommon for these myths to be believed by many, it’s important to note that most of them are simply exaggerations of the truth. The key takeaway here is that your posture should ultimately feel comfortable, rather than strained and rigid. If you’ve tried to improve your posture but continue to experience discomfort or pain, it may be beneficial to seek guidance from a skilled movement specialist who can provide personalized assistance.

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Foam Roller is one of my favorite recovery tools. Also known as self-myofascial release, foam rolling is a bit like getting a sports massage. But in foam rolling, you’re using your body weight to exert pressure on muscles. 

Sometimes it does hurt so bad, but it feels so good afterward. That’s because when you roll, you break the adhesions in your fascia. I like to foam roll before my runs and at night before bedtime. 

If you’ve never foam rolled or heard about it, you are in the right spot. In this blog, I am going to share information about foam rolling.

What is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) technique. Foam rollers are mostly cylindrical made of foam. Foam rollers have different shapes, sizes and firmness. Some have ridges, and some are without bumps. They are all used to release the fascial tension.

What is Fascia?

Fascia is a thin sheet of connective tissue that wraps around the inner organs. It keeps blood vessels, bone, nerve fiber and muscle in place. It provides inner structure and has sensitive nerve endings. Too much tension and stress on muscles can cause fascial layers to thicken and stick together in knots. These knots lead to a decrease in mobility and pain points in our body.

One of the effective ways to release the fascia knots is to apply some myofascial releasing techniques, such as foam rolling. Over the past decade, a lot of research has been done to look at the benefits of foam rolling. A systemic review of research studies done on foam rolling published in the international journal of sports physical therapy in 2019 found that foam rolling helps reduce muscle stiffness, increase ROM and should be combined with dynamic stretching and active warm-up before a training session (1). The optimum dosage to achieve these flexibility benefits is a total of 90s-120s of foam rolling on one muscle group. Plus, the analysis shows that foam rolling reduces delayed onset muscle soreness (DOMS) and increases performance. 

Read on to learn more about foam rolling’s benefits and when to add it to your routine.

Improves Muscle Performance

Foam rolling can improve the muscles’ amount of force if done before an activity. Myofascial release reduces tissue tension and muscle tightness, leading to a better range of motion and muscle power. Research has shown no negative impact on athletic performance. One study found that foam rolling improves power, agility, strength, and speed when used with dynamic warm-up (2). 

Improves Circulation

The pressure from rolling helps increase the blood flow to the tissue. Increasing the blood flow means the tissue will get more oxygen and nutrients. Using a foam roller during a warm-up for a brief period can elevate tissue temperature and reduce tension. 

Reduces Soreness

After an intense bout of exercise, foam rolling alleviates muscle fatigue and soreness. Research has shown that it’s because of the reduction in inflammation (3). I find it helpful for decreasing delayed onset muscle soreness. Let’s face it, most of the time, the difference between a good workout and a bad one is the amount of soreness from the last workout. Research suggests that inflammation of myofascial tissue is associated with delayed onset muscle soreness. Foam rolling stretches the myofascial and reduces inflammation. So, you can get back to your workouts recovered.

Improves Range of Motion

Research has found that foam rolling results in increased range of motion. 

Foam rolling returns the muscles and soft tissue to their natural form. Excessive exercise can lead to knots in the fascial tissue. By releasing the knots and making the soft-tissue mobile, foam rolling increases the range of motion and improves workout performance.

Don’t wait; grab your foam roller and roll on to reap these benefits.

References:

1-PMID: 26618062

2-PMID: 27182404

3- doi: 10.4085/1062-6050-50.1.01

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Direct Muscles

• Obliques
• Transverse abdominis
• Rectus abdominis

Synergist Muscles

• Quadratus lumborum
• Psoas major
• Hip adductors

The side plank is one of the exercises that target doubles layers of muscle along the sides of your core, the obliques. Obliques helps with lateral flexion – bending the torso sideways, rotating, twisting the torso, and flexing, rounding the spine. Very few moves are as good for your core as the side plank. Yet, it’s often not included in the strength training regimen. Ignoring side plank most often means a weak core which can lead to back problems.

Benefits of Side Plank

Some of the key benefits of adding the side plank to your workout program are:

Strengthen Deep Intrinsic Muscles- Side plank targets the deep core muscles like transverse abdominis, quadratus lumborum, and obliques.

Stabilizes Spine- Side planks work the deep spinal stabilizing muscles like quadratus lumborum. Strong lateral core muscles mean a low incidence of back pain.

Improves Your Balance- Side plank is an open-chain exercise as we reduce our contact with the floor in this exercise. The extra effort required to balance requires deep stabilizing muscles to engage. These stabilizing muscles improve our balance.

Healthy Posture- Side plank is a lateral move. It engages transverse abdominis, quadratus lumborum and gluteus medius. The strength in these muscles helps us find a neutral spine and a tall posture.

How to Hold a Side Plank

• Grab a mat or a soft non-slippery surface to rest your hand on. 
• Lay down on one side with your legs straight and feet stacked on top of each other. 
• Place your right elbow or hand under your shoulder.
• Lift your hips off the mat so that you’re supporting your weight on your elbow or hand and bottom foot.
• Aim to hold this position for 30 to 60 seconds
• Build up the time as you progress.
• Repeat on your left side.

Safety Tips 

Side planks should be avoided if you have shoulder or arm injury. If you feel pain in the shoulders, arm, or core during exercise, stop the exercise and consult a doctor.

Common Mistakes

It’s important to balance on the side of your foot and not the sole of foot.

Keep your head and neck neutral. 

Try to keep your hips square and lifted. Engage your abdominal and gluteal muscles to avoid sagging hips.

If you find it hard to hold a side plank, perform the exercise from your knees. 

Side planks are great for shoulder, hips, and spine stability. It’s worth adding this move to our core strengthening routine.

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Stretch is when the muscle fibers and tendons are extended and lengthened, leading to increased joint range of motion (ROM), decreased muscle tightness, increased muscle length, and better circulation. There are many different types of stretching. This blog post is discussing the static stretching technique. This type of stretching technique is considered safe for inactive or untrained individuals.

Muscles and Range of Motion

To make the case in favor of stretching, it doesn’t actually lengthen your muscles permanently but trains the nervous system to tolerate a large degree of muscle extension. In the long run, it improves your movement pattern and muscle firing. The nervous system is responsible for pain tolerance.

Each individual has a different ROM. A big misconception about static stretching is that muscles are in charge of our ROM. They are not. Skeletal muscles assist bone and joints, which determine the ROM. Human movement is dependent on the amount of ROM available in synovial joints. ROM is dictated by two anatomical units: joints and muscles.

Human movement is dependent on the amount of ROM available in synovial joints. In general, ROM may be limited by two anatomical entities: joints and muscles. There are various factors for reduced joint ROM. Tight muscles is one of the reasons. Muscle tightness can be the result of active or passive reasons. Passively, muscles can become shortened through postural dysfunctions and habits. Actively, muscles become shorter because of spasms.

How Does Static Stretching Work?

Mechanically, static stretching affects the viscoelastic component of the neuro-myofascial tissue. Muscle tightening involves the viscoelastic properties of muscle and connective tissue and the neurological reflex and voluntary components of muscular contraction.

Golgi tendon organs (GTOs) are proprioceptors that are located in the tendon’s junctions. The GTO sensory ending is enclosed in connective tissue. GTO sends force information to the spinal cord, where interneurons receive input from the brain that specifies the amount of force that a muscle should produce. If the muscle’s force level exceeds a set point for muscle, the GTO inhibits that muscle from having that much force.

When we lift weights, the GTO is the sense organ that tells how much pressure the muscle is applying. If there is too much load on the muscle, the GTO will inhibit the power from creating any force. This is a protective mechanism of the body to prevent the muscles from injury.

Static stretching is another example of how muscle tension creates a GTO response. When a stretch is held for more than a few seconds, the increase in muscle length activates the GTO, which briefly stops muscle spindle activity which allows the muscle to stretch more.

Closing Thoughts

Neurologically, stretching a muscle to its end ROM increases the stretch tolerance through the inhibitory effects of the GTO. Most research has shown that regular static stretching does not produce adaptations in muscle architecture. Every person has a healthy ROM of their joint. Taking your joints and muscles beyond a healthy ROM and hyperextension of the joints can lead to osteoarthritis and other joint issues. Stretching should be pain-free. It’s best to avoid stretching beyond a slight lengthening sensation in the muscle.

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