{"id":386,"date":"2010-09-14T12:37:28","date_gmt":"2010-09-14T19:37:28","guid":{"rendered":"https:\/\/rknstudio.com\/osteopilateswork\/index.php?option=com_wordpress&p=386&Itemid=40"},"modified":"2017-10-24T10:40:20","modified_gmt":"2017-10-24T17:40:20","slug":"stand-up-straight-its-better-than-the-gym","status":"publish","type":"post","link":"https:\/\/rknstudio.com\/osteopilateswork\/stand-up-straight-its-better-than-the-gym\/","title":{"rendered":"Stand Up Straight! It’s Better than the Gym"},"content":{"rendered":"

I had two new clients today. I spent almost the entire hour with each of them working on standing up<\/p>\n

\"Typical

Typical Sway Back Posture<\/p><\/div>\n

straight. \u00a0 Both of them are post-rehabilitative clients that are coming to me for pain relief so there is no way of moving them forward without getting their alignment pretty close to perfect.<\/p>\n

It is impossible to retrain any muscle if it is already too long or too short because of poor posture. For example, using the picture of a typical sway back posture to the right, the pectorals (chest muscles), the gluteals (tushie muscles) and the upper trapezius (back of the neck) are all going to be tight.\u00a0 And even though they are tight, they won’t be strong.<\/p>\n

Also, using the picture can you determine which muscles are going to be over-stretched?\u00a0 The hip flexors (fronts of the hips), the abdominals, the lower trapezius and rhomboids (mid-back muscles) and the scalenes or the muscles at the front of the neck will all be over-stretched and saggy and weak.<\/p>\n

So what is working to keep this woman vertical? This posture, along with other poor postures, pretty much allows one body structure to rest on top of the next without much muscular support. What happens to the muscles if you pull the alignment back where it should be? The short, tight muscles are lengthened and stretched. The over-stretched, weak muscles strengthen. In fact, the two women I worked with today had this sway back posture that we are talking about and after working on the improved alignment for just 5 minutes they both complained of muscles fatigue in their spinal muscles.\u00a0 Very normal.\u00a0 Those muscles will strengthen quickly and they won’t feel that muscle fatigue for long.<\/p>\n

A quick word about the abs before I have to exit to wrangle a couple of dogs…\u00a0 In all poor postures, the abdominals are generally saggy and weak.\u00a0 While we have a nice bony structure towards the back of our torsos, the abdominal muscles are entirely responsible for keeping the fronts of our torsos intact (read: holding your guts in).\u00a0 Your tummy will be flatter with better posture because you actually made room for your organs by standing up straight.\u00a0 If you aren’t standing up straight, there is nothing holding your guts in.<\/p>\n

The moral of the story?\u00a0 Stand up straight.\u00a0 When facing side to the mirror your ear should be in line with your shoulder, which is in line with the hip, which is in line with the ankle. No crazy curves with hips and spine and chin breaking that nice straight alignment.\u00a0 And then….\u00a0 Suck in your guts.\u00a0 Literally.<\/p>\n","protected":false},"excerpt":{"rendered":"

Train your postural muscles to make your whole body strong<\/p>\n","protected":false},"author":3,"featured_media":440,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"cybocfi_hide_featured_image":"","footnotes":""},"categories":[1],"tags":[37,51,54,77,100,102,203,258,264,301,358,359],"class_list":["post-386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-ab-exercise","tag-back-pain","tag-back-pain-relief","tag-butt-muscles","tag-core-strength","tag-core-strengthening-for-back-pain","tag-karena-thek-lineback","tag-pilates","tag-pilates-exercise","tag-posture","tag-sway-back","tag-swayback"],"yoast_head":"\nStand Up Straight! 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