As a Trainer and fitness instructor, I can just take a look at my clients and see the toll that emotional, mental and physical stressors are taking on their physical bodies. It’s in the way they stand and move, the fatigue and muscular imbalances that hunch the shoulders over, compress the spinal column and constrict the breath and energy-flow through the central organs. Creating alignment and stability in our physical frame by developing core muscles that support our spinal column is foundational for any other body work we do. What we can’t see on the outside is how poor posture affects the internal landscape—the physiological functioning that is crucial to our overall health
A spine that is lengthened, not compressed, is a more open channel for life-giving energy to flow through. Each organ of the body has its natural position that is to a large degree maintained by correct alignment. Optimal physiological functioning depends greatly on a neutral and supported posture that is open and elongated. This also affects our ability to fully breathe because the diaphragm--the primary muscle responsible for breathing--is attached to the ribs, spine and hip flexor muscle. Rounded shoulders and protruding head not only create neck pain, but prevent the rib cage from being flexible and fully expansive, which interferes with our ability to breath deeply. Just addressing proper alignment can make all the difference in the world in your health!
This is the first place I start with new clients: their alignment and foot placement. The integrity of the entire frame begins at the foot! So I analyze their foot placement--do they strike heavily on the inside of the foot or outside? I check knee-to-toes alignment and note how we can improve if needed and then we work on building strength and flexibility throughout the foot and the ankle. Next we start working on achieving and maintaining neutral posture thru core strengthening. The most important function of proper posture is to keep the body in an upright position, supporting the frame that houses all vital organs against the pull of gravity. If there is dysfunction in our alignment, metabolic activity is hindered and excess stress and weight is put on muscles and joints, which can lead to a significant amount of pain and discomfort—and also future injury. And if you've ever had this type of back pain you know what this is about!
What is neutral posture? The head centered over the shoulders, shoulders pressed down & back, back pulled up out of the hips and chest lifted, knees slightly bent, a gentle pull-in of the belly-button to engage the abs, and feet stable on the floor with your body weight distributed evenly between both feet. Whether seated or standing, we always want to keep the back lifted, and not settling into the hips. Visualize a string attached to the crown of the head pulling you towards the ceiling and another string attached to the tail bone pulling you towards the floor. Once you learn how to do this and start to practice it in everyday life, it doesn't take long to get to the point where it just occurs naturally without any thought. At this point, you’ll notice how much stronger and more open you feel as you move. If you have a job that keeps you seated during the day, it is especially important that you begin to address this right away!. When carrying a heavy backpack, purse or briefcase on one side, the ability to keep the spine in alignment and supported is even more important to avoid imbalances leading to chronic pain,
Its amazing how much more confident people look when they walk into a room with a balanced upright posture—have you ever noticed that? Body language is powerful and we know that confidence attracts others to us, improving our ability to feel connected with our inner strength and more positively engaged with others. This is one lesson I learned from my mom as a young girl—Being taller than anyone else till I turned about 13, I always wanted to hunch over. And yes, my mom did make me walk across my room with books stacked on my head everyday--ha! But she was right--Thanks Mom!
Amy Cutter, a social psychologist and Harvard professor reminds us of how powerful an upright position is when we want to put our best foot forward socially and professionally. The release of feel-good hormones associated with this “Power Pose” are changing our body chemistry to help us actually feel more confident and strong. This makes perfect sense when we remember that how well we live and take care of ourselves begins with our thoughts—our mindset—and that is why changing habitual behavior has to begin with changing how we THINK about our lives and our own self-worth. From our thoughts flow emotions, words and actions. Since everything is connected to everything else in our bodies, our overall health outcomes are affected far more deeply than the physiological affects of building structural integrity through physical training. (Click on picture above for video of Amy’s TEDx Talk.)
In my public talks on body image, I often bring in the example of someone walking into a party and feeling less-than—could be because they don’t know anyone, or they’re self-conscious because of their weight or how they’re dressed, or just any number of ways we tell ourselves we “don’t belong”. But how about truly “owning” that piece of ground that we all walk and stand on, wherever we are? It is our rightful place—to be there and to feel part of the whole, because we are. Just that powerful acknowledgement can truly change not only our demeanor but our inner confidence!
I would be amiss if I didn’t just state something obvious—too much weight on a frame that wasn’t designed to carry it will create life-long and debilitating back problems— as well as issues with shoulders, hips, knees, ankles and feet. If you know you have weight to lose to feel your very best—emotionally, mentally and physically—but you just can’t seem to conquer that obstacle, I promise to help you do it! As a Wellness and Nutrition Coach, I take my clients right where they are and create a unique program just for them that finally helps them address their challenges, slay their dragons and reach their health goals! Looking at all lifestyle factors, and with healthy nutrition at the center, together we can transform your health and create your Best You—your life is worth it! The gift of health is truly the best present you can give yourself—check out my Health Coaching programs and contact me today!
Pssst! I have an amazing Personal Training Special leading into the holidays—and this would make a great gift for someone you love, including YOU! $15 off each session when purchasing a package of 10—that’s $150 savings! This must be purchased by November 30th —and if it’s a gift, I will wrap and send—or deliver—for you! Contact me!
Let me help you find your perfect alignment and best health—We will have you walking taller, feeling stronger and living healthier in no time, promise!
Be Well! Carol
“I do not live in my thighs or in my droopy butt. I live in joy and motion. .I live in the nourishment of food and the sun and the warmth of the people who love me. Learning to eat was about learning to live—and deciding to live, it is the most radical things I’ve ever done.” Anne Lamott