William Smith - Exercises for Perfect: Posture Stand Tall Program for Better Health Through Good Posture

THE STAND TALL PROGRAM
FOR PERFECT POSTURE

DO YOU

• have a job where you sit at a desk all day?
• have a job that requires repetitive movements?
• spend all day picking your kids up and putting them back down?
• spend hours each day stuck commuting?
• want to provide employees with support on-site and well-being initiatives?
• need new ways to keep you limber throughout the week?
• need a complete routine for daily postural alignment and mobility?
• recognize the important of posture and health?

Then the Stand Tall Program for Perfect Posture is for YOU!

ARE YOU EXPERIENCING

• neck pain?
• back pain?
• hip pain?
• pain from extended periods spent sitting, standing and doing repetitive movements?
• general lethargy?
• difficulty concentrating?
• rounded or bad posture?
• headaches and neck discomfort?
• intestinal and pelvic discomfort?
• tingling down your legs?
• foot and ankle pain?
• increasingly poor balance and mobility?

Then the Stand Tall Program for Perfect Posture is for YOU!

Our society is experiencing the worsening effects of sustained inactivity. The good news is that even short bursts of movement throughout the day can have a dramatic effect on your overall health. By making small changes and observing good health habits every day, youll see your posture problems resolve, your pain recede, and your energy return.

And it all starts today!

POSTURE FAQS

E very fitness professional has at one time or another answered questions related to posture. Usually, the discussion is followed by the demonstration of an exercise that can address the clients need. As exercise specialists with over 50 years of combined industry experience, weve heard pretty much every question imaginable. Below are some of these frequently asked questions and their answers, which will hopefully answer any burning posture-related questions you may have!

COMMON QUESTIONS

Q: I sit all day at my job; does this mean I am destined for poor posture?

A: No. There are several approaches to improving posture. Take 12 minute breaks every hour to stretch and take deep breaths. The idea is to break up your routine. Set an alarm on your phone. Your body can get used to any position, good or bad, so make it a good one!

Q: What are exercises I can do at my workstation?

A: First, divide your time into strength and movement. Strength includes body weight squats or wall sits, single leg balancing and chair dips. For movement, rub a tennis ball on your feet or ankle across the opposite knee, stretching the hip and torso, chair rotations or just standing.

Q: Does my workstation set-up affect my posture?

A: Yes. If you have access to an ergonomist at work, utilize the resource. If not, make sure your chair height positions your hips slightly above the knees with feet flat on the floor. The height of desk should allow your arms and shoulders to maintain normal resting height.

Q: Is my back pain related to my posture?

A: It could be. Start by checking the range of motion in your hips. Cross your ankle over the opposite knee. Does it feel tight? Start here by stretching the hips. Other culprits may include flat feet and forward neck position. Any back pain that last for over 90 days should be evaluated by a medical professional (sooner if the pain is affecting your activities of daily living).

Q: Is my neck pain related to my posture?

A: Your head weighs around 13 pounds. Forward head position creates misalignment between the head, neck and shoulders. Tension can easily form in the cervical spine.

Q: Could my shoulder pain be related to my posture?

A: Yes. There are many different levels of shoulder pain. Rounded shoulders or forward positioned shoulder blades contribute to a decrease in the space in the shoulder joint, resulting in impingement. If you have pain or loss of strength when lifting your arm above your head, seek assistance from a medical professional.

Q: Should everyones postural alignment be the same?

A: No. Everyones body is unique. Refer to our section on generally accepted postural alignment.

Q: I have rounded shoulders; what does that mean?

A: Try strengthening your middle and upper back muscles, and stretching the front of the body.

Q: Are there any medical conditions that can affect my posture?

A: Osteoporosis, disc herniations, and pain syndromes (including fibromyalgia) are examples of conditions affecting optimal posture. Aging can be a cause as well.

Q: Are there other areas of my body, such as my feet, legs, etc. that can affect my posture?

A: All joints work together for optimal alignment. Reference the joint by joint approach discussed in the book.

Q: I heard poor posture can affect balance, breathing and other simple activities; is this correct?

A: Correct. Poor posture restricts basic anatomical movements such as inspiration and expiration. At rest, this may not be a concern; during exercise, as the work demand increases, greater stress is placed on the heart and lungs and makes these little issues a more serious concern.

TESTIMONIALS

My husband and I began to exercise about 20 years ago when we were in our sixties. Friends of ours gave him a universal machine for his birthdaythat we kept it in a corner of the bedroom. After we began to see the importance of regular training, we built an exercise room attached to the bedroom with enough equipment to get a complete workout.