January 2007
Standing Tall
by Joanna Pompilio
Frank Sinatra, Audrey Hepburn, Jackie Onassis-they all embody the definition of "cool." Each talked the talk and, more importantly, walked the walk-standing tall and moving with grace and ease. What do these icons have in common? The impeccable posture and carriage of all three helped them forge indelible imprints on American pop culture. Could you picture Audrey Hepburn being anything but the epitome of class in Breakfast at Tiffanys if she hadn't stood tall and proud on Fifth Avenue? Come on!
Posture is as powerful a communication tool as speech and facial expression. Strong posture can influence public perception of you and, in a town like Washington, D.C., some of us need all the help we can get! Unsightliness aside, slouching causes unnecessary pressure on your vertebrae. Ultimately discs can become compressed, causing back pain, pinched nerves in the neck and tension headaches, not to mention muscular imbalance.
"Posture is the position of the body in space, whether it is standing, sitting or lying down," says Eric Toussaint, a certified personal trainer and president of JETT Training LLC. "The idea of perfect posture has to do with how individuals align various body parts along a metaphoric line," adds Debra Perlson-Mishalove, director of Flow Yoga Center. "To achieve an individual's 'ideal,' the balancing of body joints is key," she says. Perlson-Mishalove finds that a person's "best" posture will generate maximum strength, movement, flexibility and locomotion with minimum effort. The result? "A reduction of stress and tension, both physically and mentally, allowing you to do more with less effort," says Perlson-Mishalove.
Good posture simply makes you feel good because muscles are more limber and your body functions at its maximum mobility because of decreased tension in the neck and shoulders. The back and legs are relaxed and the spine is elongated. Such alignment gives internal organs more room to function at maximum capacity and the physiological boost causes an overall sense of physical well being. In addition, risk of injury during normal daily activities is lessened.
"Bad posture can affect everything," says Michelle Mae, manager of Inspired Yoga. "As people age, gravity pulls them down, little by little. That, mixed with bad posture, eventually puts stress on the skeleton, organs, muscles and connective tissue."
Poor posture also has emotional consequences and can act as a badge for low self-esteem. Try to slouch and convey excitement about something at the same time. It's impossible! Pain and discomfort caused by the physical pain of improper posture can lead to insomnia, weight gain and even depression, adds Perlson-Mishalove.
Not sure if your posture is on point? Check it out by standing in front of a full-length mirror, and assume your usual stance. Don't be surprised if your shoulders round and fall forward as your pelvis rotates back. If you pull your shoulders back and tuck your pelvis forward, you will immediately add one inch to your height. Turn sideways and repeat. Ideally, there should be a straight line from the ear, shoulder, hip, knee and ankle. You can also obtain a high-tech posture analysis at a physical therapy and spine center for about $200.
You didn't realize your posture was in such bad shape? Poor posture doesn't always hurt, according to Toussaint. Interestingly, even people who work out daily are not immune from poor posture.
"Many people who use weights as their form of working out can still have bad posture," says Mae. "They are just building muscle girth. There are several work out modalities that don't include drills to correct posture."
Lifting weights, riding a bike, running and even skiing don't involve the muscle groups required to facilitate correct posture. Such routines often encourage the development of certain muscle groups and can delude individuals into feeling these are all that are required to stay in shape. Exercise regimens like yoga, Pilates, dancing and swimming all focus on working muscles in the chest, back and abdomen which, in turn, do help maintain a healthy posture. The body's core muscle groups are exercised which allows a greater body work out, strengthening the physique overall and not just specific areas.
Good posture requires a coordinated effort between the muscles of the spine and abdomen, which are key elements to Pilates and yoga. Besides stronger muscles, improving postures increases flexibility. If shoulders and the upper back have been held in a forward slouch for years, the muscles and ligaments of the upper chest tend to shorten. Should this happen, proper posture will feel like an effort, much like the battle to lose extra pounds.
Fortunately, there are a few simple things that can be done immediately to give posture a boost. At work, sit on a chair with both feet flat on the floor. Place the computer at eye level and the keyboard in a position where your arms are relaxed. In the car, raise the rear view mirror slightly, which will prompt your body to sit erect in the driver's seat. As if women didn't already know, high-heeled shoes are another culprit in the fight against bad posture. High heels position the body at a forward tilt, causing it to lean backwards to compensate. As a result, calf muscles and hamstrings are shortened, and lower back pain develops.
Always be aware of the position of your spine. Check on it several times a day. "Some people even go so far as to set their watch alarm to remind them to sit up straight; others leave signs in key spots as reminders," says Toussaint.
Posture has to be considered as one of the most overlooked aspects of fitness. What begins as poor stance or carriage can lead to real health problems if not corrected. So, take a yoga class or go for that swim. Remember, when in doubt about your posture, think of "Old Blue Eyes" and stand tall like you mean it.
Cheat Sheet
Here are a few simple exercises you can do anywhere to improve your posture.
Sit in a chair and lean forward so your chest rests on your thighs. Stretch your arms and, with thumbs pointed to the ceiling, lift your arms up until the tips of your thumbs touch. This exercise works your rhomboids, the muscles between your shoulders.
Work the spinal erectors, the muscles alongside the spine, by lying face down on a bed and lifting one leg and the opposite arm. Hold for a count of 10. Lift the other leg. Repeat the process three times each day.
Lift your head by inhaling and lifting your chest. This will put the head on top rather than far forward of your shoulders.
At the beginning and end of each day, arch your back to counter slumping. For example, on all fours, stretch upwards like an angry cat arching its back. Then lower your back to level it and then arch downwards.
Stand against any wall and roll down as far as you can go. Then roll back up again. This is a favorite exercise of Joan Breibart, president of Pilates PhysicalMind Institute
Joanna Pompilio, formerly of Washington, D.C., now lives and works in New York City.
