by Alicia Ruutz – Exercise Physiologist

Ideal posture is the position of the joints from which the body functions most efficiently.  To achieve proper posture we need balanced muscular strength and adequate joint flexibility.

Poor posture can lead to stress on the body’s bones, joints, ligaments and muscles.  Ideal posture can assist with injury prevention, improve sports performance and even enhance aesthetic appearance.

Now let’s look at the body’s optimal posture and alignment from head to toe.

Head positioning:  Ideally the head should be in line with the spine. Many people will have a forward head position or “poked neck”. Overtime this can put a strain in the upper back and neck muscles and can lead to muscle tension and headaches.

Shoulder positioning: With many activities of daily life, such as leaning over at work, studying at the computer and continual sitting at the desk, many people will be found to have a hunched posture, with rounded shoulders and tight chest muscles. Optimally, the shoulders should be down and away from the ears with shoulder blades gently squeezed together.

Pelvic positioning: Excessive forward tilting of the pelvis, where the bottom sticks out, can lead to lower back pain. There is generally tightness in the back and hip muscles and weakness in the abdominal muscles.  Excessive backward tilting of the pelvis, where the bottom is tucked under, can create a flat back where there is the loss of the natural curve in the lower spine. This can produce a stiff and sore back, tight hamstrings and weakness in the bottom and abdominals. Ideally we should have a neutral spine, where there is no excessive tilting in either direction and we can maintain a natural curve.

Pilates exercise aims to strengthen, rebalance and lengthen the muscles and realign the body. Pilates teaches the individual about their body positioning, encourages greater awareness of ideal posture and how to re correct. It is important to be aware of our posture at work, home and play to reduce the stresses on our body and to achieve better functioning in life. If you would like to find out more about ideal posture and Pilates exercises that will assist with re correction or an assessment to identify how ideal your posture is, please see one of our exercise physiologists for further information.

Read more about Alecia Ruutz (Exercise Physiologist).