Posture

Good posture for general well-being

Good posture creates a sense of general well-being by providing a feeling of effortlessness of action, a power further amplified by the stimulation of effortless breathing made possible by the open, relaxed breathing space provided by good posture. Correct body posture is essential for both ease of movement (performing everyday tasks, walking or during sport and training) and for comfortable static states such as standing and sitting. A relaxed, poised bearing lends an air of effortless gracefulness to one’s appearance, creating an upright, relaxed and attractive bearing that bolsters confidence.

Good posture creates a slimmer appearance

See the Five Keys "Good posture" Slimming and Weight-loss videos.

About posture

Posture is determined by the condition, position, shape and mobility of the spine. The spine forms the central axis that supports all the structural and neurological functions of the body. It is the very centre or core of the body, housing the main pathway of the spinal chord, the neurological highway of the nervous system. The body can only function efficiently and remain in peak condition when the spine is healthy.

The spine can only play its part in total health and fulfil the promise of the flexibility of its amazing design when each of its vertebrae are in the best possible position, exactly positioned for mobility and strength, especially at the coccyx and neck. Correct posture is the best way to ensure spinal health. This is made possible when there is a balance of flexibility and strength of the supporting muscle groups of the entire trunk. Correct posture places a minimum amount of strain on all joints and ligaments. The spine, its vital nervous system and the organs of the trunk are then protected from deterioration and damage.

Postural health is determined by a wide variety of factors, ranging from awareness of the importance of its health, to the quality of the entire body's muscle tone, all influenced by occupation, types of activities practiced and especially subject to mood. Standing on one leg, for instance, throws the spine into a curve that may be very damaging, and can cause ill health in other areas of the body. Stooping or slouching for hours on end may create a huge variety of health disorders, and lead to eventual malfunctioning of the entire organism. A bad mood, tension and depression all affect posture negatively.

Breathing is severely affected by poor posture; it is impossible to breathe effectively in a bad posture, as the trunk cannot expand and contract efficiently unless the spine is held in the correct position. Poor posture, especially when combined with poor breathing, collapses the trunk and causes a sunken chest as the chin and stomach juts out forward, and may cause sluggishness and even depression. This also interferes with balance and mobility.

Poor posture therefore gradually erodes the health of the body by cramping or enlarging inner space structures, places inappropriate pressure on the organs and glands, or fails to support them adequately. Poor posture interferes with the flow of energy into the body and its internal flow to or in the regions that are stressed or depressed.

The combination of good posture, breathing and added mobility encourages and stimulates the free flow of the internal energy systems of circulation and glandular and hormonal secretions – the sap at the root of vitality and of life-giving health.

HOW TO ADOPT GOOD POSTURE

Poise and grace is, more often than not, the result of training or awareness rather than natural bearing that, have to be earned through doing exercises and developing awareness of the importance of good posture, and the ability to sense what it is.

A correct head and neck position is essential to good posture.
The arrows indicate how the chin is tucked in and how the head is lifted by the crown to lengthen the back the neck.

Standing with good posture

EXERCISES TO PROMOTE GOOD POSTURE

Poor posture, as result of incorrect exercise methods, poor postural habits and stress, can be countered by gradually massaging and persuading the body to take on a new form with the help of specific exercise techniques. The body can be shaped and sculpted for optimum posture with corrective deep stretches that change its structure by removing the tension from the muscle groups that bind the body to its compromised posture.

Exercises for good posture

All the exercises for the Mobility Key will improve postural integrity. The neck-, table-, forward standing- and dog stretches are specifically beneficial to postural rehabilitation.

RELAXATION EXERCISES TO PROMOTE GOOD POSTURE

The body can be effectively shaped by deep relaxation positions that release both the mental hold and physical tightness at the root of poor posture. Short, tense, tight muscle groups pull the body out of its natural structural alignment. When these muscles are lengthened and loosened as part of conscious stress release, the body assumes an improved posture, free of the structural and mental or emotional strain at the root cause of the poor posture.

New postural habits are often best learned and remembered during deep relaxation, as relaxation allows the body to experience the ease and benefits of correct posture with little effort, and without mental resistance to change.

A half an hour long relaxation in the Alexander technique position, and more information on relaxation and the conditions to best practice it under are provided in the chapter on relaxation.

Only a few minutes of relaxation when practiced regularly, on a daily basis, will also assist in the restructuring of the body posture.

Three relaxation positions for good posture (2 - 5 minutes)

Practice any one, two or all three, of these in the provided order, but always follow the back bend (1) with a corrective Alexander (2) position. Position 2 is the best all-round relaxation position, as it offers relief from lower back ache and improves posture of the neck (see diagram ...... p. ...). Position 1 is most effective for releasing tightness in the breathing parts of the trunk, correcting a depressed chest, combating tightness of the area between the shoulder blades and correcting a hump of the shoulder blade area. It is especially beneficial for persons slumped in seated positions for long hours. Position 3 aligns the skeletal and muscular structure as a whole, and improves breathing and circulation.

1. Back bend chest opener

Place a small support right between the shoulder-blades. Always follow this back-bend with a corrective Alexander relaxation. Avoid back bends in case of severe back ache, or practice with caution.

2. Alexander technique

Place a support under the back of the head, the neck free, the chin tucked in. Bend the knees, place the feet hip-width apart - you may place a support of cushions and a rolled up blanked under the knees. Notice the lengthening of the neck and spine, and the relaxing shoulder- and lower back areas.

3. Classic relaxation position

The Corpse, the classic aligning yoga position: just lie flat on the back, and let the arms and legs flop, soft at their joints, away from the body. Keep the chin tucked in.

The Back bend chest opener (1) and Classic relaxation position (3) positions are described in detail, with accompanying exercises on CD, in Volume 2: Relaxation and rejuvenation.

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