Postural Symmetry Exercises
A study from Arthritis Care & Research showed an eight-fold increase in low back pain risk for people who perform labor with an asymmetric and awkward body posture! Fatigue and being distracted added to the risk of pain significantly. (1)
The vicious spiral of weak posture (aka poor posture) causing adaptive motion, in other words it hurts so you move awkwardly to avoid pain, then causes even weaker posture.
The virtuous spiral solution? Strengthen postural symmetry and focus attention on control by each PostureZone (the head, torso, pelvis and lower extremities) to find and strengthen the weak links in the body causing pain.
The study findings support performing postural symmetry exercises like the StrongPosture® concepts of training mindful and bio-mechanically balanced motion.
Similarly, the aging process causes changes in the body. Regressive changes in ligaments and articular cartilage cause deterioration of body mechanics, progressing with age. With diminishing muscle strength, elderly people subconsciously balance their body weight by adjusting the spine, which significantly affects body posture. This contributes to the development of degenerative and deforming processes, especially at the spine and hip joints, resulting in the progression of disability, an increase in falls due to the transfer of the center of gravity, lung disease, diminished quality of life, and increased risk of fractures.
Regardless of the beginnings of poor posture, sports training, sudden pain after performing a regular daily activity, or aging, exercises to train symmetrical posture, essentially working opposite of the direction of adaptation or degeneration is precisely the point of daily StrongPosture® exercises.
1. How asymmetrical is your posture?
Since most of us are initially unaware of the functional asymmetry of our body and the role balance plays, the one-leg balance test is a great starting point to increase postural awareness.
2. Set your starting point for improvement.
Your balance test results will be far more meaningful when you compare them to your posture assessment. Getting a posture assessment is quick and easy, and provides a lot of information and motivation for change. Here are some options:
- Do it yourself posture assessment using a digital camera.
- Use a posture app.
- Get a posture assessment from a specialist.
3. Learn postural symmetry exercises
In order to change posture, you must train new movement patterns of motion. After balance testing and a posture analysis, the next step is to begin integrating 5 to 10 minutes a day of exercise to train posture symmetry. Programs like StrongPosture® taught by posture specialists and other professionals work because they integrate into your regular daily routine – thus creating a new, permanent and optimized pattern of motion.
Improving posture symmetry is increasingly shown in studies to help relieve pain, reduce joint stress, and also improve balance, level of energy, functional motion, flexibility, breath capacity, appearance, confidence and athletic ability.
Do you want an exercise program to balance your posture? Contact us and tell us more – we’ll send you tips to get started.