Lesson Proper Posture

By Carone Fitness

Proper Posture

Having correct posture is important all the time, not just during exercise. However, keeping proper posture and technique while exercising is critical!

1 Proper Posture

Good or proper posture means that your spine is properly aligned (or in line).

Proper Posture

Standing Posture

To have proper posture while standing: • Stand up straight and tall. • Lift your head from the crown, not the chin. • Feet shoulder width apart. • Roll your shoulders down and back. • Distribute weight evenly across the balls and heels of your feet. • Tighten your abdominals and tilt your hips slightly forward.

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Standing Posture

From a side view, your ear, shoulder, hip, knee, and ankle should all be in line.

Proper Posture

Poor Posture

Poor posture can be the cause of a stiff neck, sore back and shoulders, headaches, and tight legs, knees, and ankles. It can put strain on your joints and ligaments, and even lead to injury.

Examples of poor posture include: • Slumping or hunching shoulders • Belly out • Back arched

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Poor Spinal Alignment

Kyphosis, , and are all examples of poor spinal alignment. These conditions can be caused by poor posture or by a medical condition.

Proper Posture

Kyphosis

Kyphosis comes from the Greek word kyphos meaning “bowed or bent.” Kyphosis is a condition when the shoulders are rounded and the back is hunched. Some forms of kyphosis are caused by a curvature of the spine. However, kyphosis can also be caused by poor posture. The hunching of the back and shoulders can be augmented by certain tasks, such as carrying books or heavy loads and slouching while at the computer or in front of a TV. As one perpetually uses poor posture, the back and shoulder muscles continue to stretch and weaken.

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Preventing Kyphosis

Postural kyphosis can be prevented by sitting or standing up tall with the shoulders back and relaxed.

Proper Posture

Lordosis

Lordosis is also referred to as “swayback.” Lordosis is an excessive curve or arch in the lower back. Lordosis can be caused by several medical factors, but it can also be caused by poor posture. Lordosis can cause lower , and problems with balance and agility.

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Preventing Lordosis

Strengthening the core muscles in the abdomen and back can help prevent postural lordosis.

Proper Posture

Scoliosis

Scoliosis is a medical problem where the spine curves up the back like a snake. This is a condition that should be treated under the care of a physician.

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Good Posture

Overall, it is important to understand what GOOD posture is and recognize when you have poor posture so you can work on correcting it. Habits that are formed when you are young are hard to break, and poor posture can lead to joint and other problems if not corrected.

Proper Posture

Good Posture

It is also critical to have correct posture while exercising. Incorrect posture can lead to muscle imbalances and even prevent you from working the targeted muscle groups.

One way to gauge if you have correct posture is by noticing the line of your body as mentioned earlier. Ask yourself, “Is my spine in line?” Are your ankles, hips, shoulders and ear all in line?

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Examples

View the “Posture & Exercise” lesson in this section to see examples of correct posture. You can also view more tips on posture and technique in the Exercise Library.

Presented By Carone Fitness

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