But what is a "good posture"? What is a "good position for the body to be in?
A search for "good posture" returns various definitions:
Standing up tall. No slouching when sitting ...
Positioning of the head and joints ...
Correct curvature of a neutral spine ...
Alignment of various parts of the body ...
Most discussions of posture seem to focus is on the positioning of bones and joints (especially the spine).
But what positions our bones and joints? What creates our posture?
Muscles and connective tissues are responsible for the relative positioning of our bones - they create our posture.
Posture can be:
Passive:
The default setting.
The position of your body when you are not thinking about it.
The maintenance of a 'functional posture' at the subconscious level.
Active:
Conscious thought about "how you are holding yourself".
Using voluntary muscles under voluntary control to alter your positioning.
Physical restrictions connective tissues reduce range of movement and increase mal-positioning - adding to a poor posture. These restrictions can be released through movement when working with the right muscles.
The "right muscles" to focus on for a better posture, a full range of natural movement and a body that is dynamically aligned and balanced are the "five main muscles of movement". These main muscles (when fully utilised and the body is free of physical restrictions in connective tissues) create a "good posture", putting the body in the best position for whatever it is doing.
Our 'Base-Line' muscles (pelvic floor 'Base', rectus abdominis 'Line') are the primary muscles to focus on. The core support from where the rest of the body extends and from where movement should originate. The position of the rest of the body should be considered relative to Base-Line. (and our midline anatomy, starting with the linea alba.)
The body provides more sensory feedback about its positioning than can ever be supplied by external sources. Becoming aware of this sensory feedback is the basis of conscious proprioception (increased awareness of your sense of position, motion and balance). Connecting with your 'Base-Line' develops this connection between body and mind, bringing the benefits of:
Self-assessment of posture.
Instinctively sensing how to move to improve positioning and work towards full range natural movement.
Feeling for the body's state of balance and alignment.
Micro-adjustments in positioning can have wide effects throughout the body (everything's connected) which can be felt when the body-mind connection is strong.
Properly utilising the main muscles of movement brings an understanding of what a good posture feels like. When the body is dynamically balanced and aligned with a full range of natural movement. Easy, comfortable, relaxed, strong.
Breathe with your Base-Line muscles. Think stronger and longer with every in breath as you activate your pelvic floor muscles and rectus abdominis, section by section from pelvis to chest. Build the connection between mind and muscles. Feel for balance between the main muscles and an accurate representation of the positioning of your body. Feel for yourself. Breathing with your Base-Line.
Feedback welcome - please share your thoughts, comments, criticisms :)
30-03-2021, 02:56 PM
LeighBlyth
2 Attachment(s)
Re: Posture - my thoughts. Main muscles of movement.
A couple more images to illustrate the importance of the 5 main muscles of movement to our posture and state of body alignment and balance.
The 5 main muscles of movement and a "neutral spine" position. (pelvic floor muscles not seen from this view)
The rectus abdominis muscles connect the pelvis to the chest. When they are fully active and elongated (aligning the linea alba) they 'take the strain' allowing the the back muscles and spine to be better positioned. (Our vertebrae are there to protect the spinal cord - they are not a set of blocks that keep us upright).
The gluteus maximus, the power-house muscles at the posterior pelvis affect the positioning of the lumbar spine and sacrum.
The rectus femoris align the hip and knee joints when fully active, correctly positioning the leg to the torso.
The trapezius muscles are responsible for the positioning of the thoracic and cervical vertebrae and the alignment of the upper body (attaching to our midline nuchal and supraspinous ligaments)
Re: Posture - my thoughts. Main muscles of movement.
Thank you for posting such great content; Keep posting!
By the way we are Providing over 10 years of quality physiotherapy and rehabilitation services to Ottawa’s west end. For more services and free quote please contact us at 613-702-3382
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Kanata Orthopaedic Physiotherapy Clinic focuses on providing physiotherapeutic interventions and exercise programs to people of all ages presenting with any type of orthopaedic condition, which is any condition related to bone, muscle and joint problems.
