How is your posture?

Living in a broadband powered society where information is accessible by the finger tips, being overwhelmed by the sheer load of it can be difficult. Especially when it comes to training, nutrition, sports, breathing AND even posture.

Shedding some light on posture, a component that is gone through all the other components mentioned above, daily… can be overly complicated yet simplified.

This short piece is then designed to keep you informed in the shortest and informative way possible.

How is your posture?

Living in a broadband powered society where information is accessible by the finger tips, being overwhelmed by the sheer load of it can be difficult. Especially when it comes to training, nutrition, sports, breathing AND even posture.

Shedding some light on posture, a component that is gone through all the other components mentioned above, daily… can be overly complicated yet simplified.

This short piece is then designed to keep you informed in the shortest and informative way possible.

Upper Cross Syndrome Vs Lower Cross Syndrome

The Upper Cross Syndrome (UCS) and the Lower Cross Syndrome (LCS) refers to a combination of dysfunction of a group a muscles in the upper body – UCS and the lower body — the LCS. The UCS typically forms in the instance of imbalances in strength or flexibility in muscles in the neck, shoulders and chest. Commonly affected muscles are the Pec Minor, Levator Scapula and the Trapezius. An imbalance with this region can result in the typical hunched back, pressured tilting of the head forwards and “overactive” or “inactive” muscles in the thoracic region. This is also commonly known as the ‘Screen Posture’.

The LCS however can commonly be seen manifested into Anterior Pelvic or Posterior Pelvic syndromes. These all fall under the LCS as a result of imbalances between the abdominal muscles, hip flexors, glutes, and the lower lumbar. The postural effect can be seen in the excessive inward curve (Lordodsis) of the lower back or excessive outward curve of (Kyphosis) of the Thoracic (upper back).

Knowing the above information as foundational knowledge, a good mastery of it is then the actual practical experience of approaching it. Everybody will be different, behaviour, condition and location. It is apparent as mentioned above with affected muscular imbalances in both the LCS and the UCS — can be an important factor to address your posture, in everything that you do.

Daily Behaviours

What you do on a daily basis can impose how adapted your posture is depending on your goals. For example, if you happen to work in a labour intensive factory that involves lifting items off the floor involving the bending and twisting of the spine, may result in both LCS and UCS in which the posture can be inefficient in the long term.

Training Specificity

The habits that form your spine can also be imposed through the type of training / sports that you do. For example, in the case of a Baseball player, or even a Tennis where though one can utilise any sides, tend to favour one side of their body’s direction that is dominant in strength / mobility. This if left as it is will cause an imbalance in relation to the inactive side and may affect the posture leading up to significant joint issues in the long term.

The case for improving your Posture is then quite apparent — through the knowledge of your lower and upper body dysfunction, and now then you may ask…

What do I do to address it?

Careful and practical flexibility and strength work on affected areas AND regions as whole. Knowing that your shoulder is imbalanced maybe affecting how your thoracic and neck functions, but that does not mean you should only focus on training your shoulders. Isolating the imbalanced muscles AND THEN incorporating in tangent with other muscle that works together or is even an antagonistic pair to the imbalanced area WILL ensure a full 360 degree development in BOTH your Posture AND function.

Want to learn more on how you can improve your posture furthermore?

Join in any of our Shoulder and Hip Mobility classes and let us take the guesswork out of it!