Posture 101

Poor posture is the main cause of back and neck pain. It feels bad and it looks bad.

Several things contribute to this common problem. Many of us spend large portions of our day performing tasks that promote a slouch, such as driving, working at a keyboard, playing video games or cooking.

Plenty of options exist to reduce those rounded shoulders and swayback.

Being an instructor of Pilates, which emphasizes correct posture to the extreme, I spend most days reminding students to "stand tall, put your shoulders down and relax your neck."

Symptoms of poor posture may include:

-- Rounded shoulders;

-- Potbelly;

-- Bent knees when standing or walking;

-- Head that either leans forward or backward;

-- Back pain;

-- Body aches and pains;

-- Muscle fatigue;

-- Headache.

Ways to improve posture include:

-- Remembering the rule of "curve reversal" - if you've been leaning over your desk, stretch back the other way.

-- Performing stretching exercises two or three times per week to boost muscle flexibility; particularly chest and shoulder muscles. (Stretching books and personal trainers can elaborate on specific techniques and muscles.)

-- Exercise regularly to improve muscle strength and tone. Focus on the muscles of the upper back and rear shoulders. Stretch your neck muscles regularly by turning your head from one side to another.

-- Your abdominal muscles support your lower back, so make sure they are in good condition. Do abdominal crunches by lying on your back, and then curl your rib cage and pelvis as close together as possible. This is better than straight-backed sit-ups which exercise the muscles of the hips and thighs.

The basis for good posture is maintaining a "neutral spine." A neutral spine retains three natural curves: a small hollow at the base of the neck, a small roundness at the middle back and a small hollow in the low back. A neutral spine is neither rounded forward nor arched back too much.

Maintaining a neutral spine is a dynamic process as you transition from one position to another.

For proper alignment in standing from the bottom up:

1.) Feet should be shoulder-width apart, thigh muscles elongated without locking the knees back.

2.) Maintain a small hollow in your low back; the "tail" should remain slightly tucked under.

3.) Shrug your shoulders up toward your ears, push shoulders back, and move the shoulder blades down toward your hips.

4.) Make your chin level. The highest point of your body should be the crown of your head. Relax your jaw and neck muscles.

5.) Suck in your gut as if you are trying to zip up a tight pair of jeans.

Practice these several times a day.

The key to good posture is awareness and perseverance. It is not easy to change poor postural habits, nor do the changes come quickly. However, if good posture is practiced, it becomes easier and you will find yourself preferring the "neutral alignment" to your previously poor position.

In addition to feeling better, good posture also makes you look better. It is said that good posture can make you look 10 pounds lighter and 10 years younger. Give it a try. The benefits are well worth the effort.



- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing. Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.tahoetrainer.com and rhonda@tahoetrainer.com.