“Standing Up Straight” WON’T Fix Your Posture! (but this will)

Summary

This video challenges the traditional advice of 'standing tall with shoulders back' for good posture. It explains that this approach can disrupt natural spine curvature, leading to issues like anterior pelvic tilt and poor breathing mechanics. The video highlights the importance of maintaining a neutral spine, with the head, rib cage, and pelvis aligned. It suggests exercises to correct common posture problems, emphasizing proper breathing techniques and body positioning to avoid neck strain and improve overall posture. The video also promotes a body restoration program for further guidance.

Takeaways

• 💡 Standing tall with shoulders back can actually disrupt natural spine curvature and compromise posture.
• 🦴 The spine has natural arches in the lower back, upper back, and neck, which should not be overly flattened or exaggerated.
• 🔄 Pulling the shoulders back excessively can prevent proper movement of the shoulder blades and flatten the upper back.
• ⚖️ Standing tall often results in anterior pelvic tilt, which is a common postural issue in a large percentage of the population.
• 💨 Poor posture can limit breathing by restricting the expansion of the back rib cage, leading to inefficient breathing mechanics.
• 😣 Compromised breathing mechanics can cause compensatory use of neck muscles, leading to tension, neck pain, and headaches.
• 🧍 The best posture is one that allows movement and flexibility, not a rigidly fixed position.
• 🦵 Anterior pelvic tilt can make the pelvis move too far forward, which can shorten the hip flexors and promote poor posture.
• 🏋️‍♂️ Exercises that promote hip extension and neutral spine alignment can help improve posture and make you feel taller.
• 🧘‍♂️ Breathing exercises combined with specific posture exercises can help restore proper rib cage, pelvis, and spine alignment.

Q & A

Why is the common advice to stand tall and pull your shoulders back not ideal for posture?

Pulling the shoulders back while standing tall increases the low back arch and flattens the natural curvature of the upper back, which can compromise the spine's natural structure and limit the proper movement of the shoulder blades.

What is the natural curvature of the human spine, and why is it important to maintain?

The natural spine curvature includes an arch in the lower back, a rounding in the mid and upper back, and another arch in the neck. Maintaining this curvature is important for balance and proper function of the spine and shoulders.

How does pulling the shoulders back too much affect the movement of the shoulder blades?

Pulling the shoulders back too much flattens the upper back, preventing the shoulder blades from gliding and rotating effectively over the convex structure of the upper spine, which can lead to restricted shoulder movement.

What negative impact does standing tall with shoulders back have on the pelvis?

Standing tall with shoulders pulled back often leads to anterior pelvic tilt, where the pelvis tilts forward. This posture exaggerates an already common problem, affecting nearly 75-80% of the population, and contributes to postural imbalances.

How does improper posture affect breathing mechanics?

When the upper back is flattened and the rib cage flares, it limits the diaphragm's ability to function properly. This restricts expansion in the posterior rib cage, causing inefficient breathing patterns that can lead to compensations like neck tension.

Why is the posterior rib cage (posterior medyum) important for breathing?

The posterior rib cage is a key area for chest expansion during breathing. If this area is closed off due to poor posture, it limits proper rib cage expansion, forcing other muscles like the neck to compensate, which can lead to discomfort and breathing inefficiencies.

What is the connection between poor posture and neck pain or headaches?

Poor posture that compromises the diaphragm's function forces the neck muscles to overcompensate to lift the rib cage for breathing. This overuse of the neck muscles can result in neck pain, headaches, and tension.

What is a better approach to achieving proper posture compared to pulling the shoulders back?

A better approach is to align the spine neutrally, keeping the head stacked over the rib cage, pelvis, and midfoot. This creates a balanced weight distribution and maintains the natural spinal curves without compromising posture.

How can anterior pelvic tilt be addressed to improve posture?

Anterior pelvic tilt can be addressed by promoting more hip extension to get the pelvis underneath the body, helping to realign the hips and make the body feel taller and more balanced.

What are two exercises suggested in the video to improve posture and reduce common postural deviations?

The video suggests an exercise with a hand towel and broomstick for improving shoulder and chest expansion, and a hanging exercise with bent knees to engage the core and realign the pelvis, both aimed at improving posture and breathing mechanics.