By SHARON McMAHON
Be Well
“Stand up straight.” – My mom, mid-1950s to 60s
Yes, this is something I heard “a time or two” as they say, and many of you probably have as well. I was not particularly tall but did have my full height by 12 years of age – 5’ 5 ½” – and I felt rather tall and awkward compared to some of my petite friends! (Unfortunately, I am now 5’ 5” as that half inch is gone!) Later in my teen years I felt more “average” and due to a mild case of scoliosis found that holding my body upright was actually more comfortable.
As a fitness instructor I often share important information about the importance of good posture. It is something we all know, but most people do not know the reasons that good posture is critical for our health and wellbeing. Currently, according to Amir Mahajer, D.O. and a dual-certified physiatrist and the head of interventional spine care at Mount Sinai West’s new Spine Center in New York, many children and millennials are developing kyphosis, or curvature of the thoracic spine. Sitting for prolonged periods of time, according to Dr. Mahajer, in a “shrimp position” while stooped over cell phones and computers puts undue pressure on the spine and can lead to disc herniation and early onset osteoarthritis.
We have all seen the “little old ladies” with curved spines whose shoulders, neck and head are projected forward. Many of these folks also have osteoporosis, a condition of mine as well. While we all like to sit in a comfortable chair, in my humble opinion human beings were not created to sit on their bottoms on a soft seat, which beckons slouching. Not only do your vertebrae and muscles fail to do their intended work, but think of your internal organs calling out to you – “help, we’re all crowded in here together; give us some space to do our work!” Yes, slouching can affect the efficiency of our internal organs to do their important jobs such as digestion.
Remember that your C vertebrae in your neck become weaker as we age; it happens. However, the vertebrae in your neck and upper spine must still hold up your head, which is about the size/weight of a bowling ball. When the neck becomes weaker, we compensate by bringing the shoulders forward and the chin down, exacerbating the problem. Combining the aging factor with poor posture habits complicates the issues which can result.
The key to good posture is the position of your spine. Your spine has three natural curves – at your neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. Your head should be above your shoulders, and the top of your shoulder should be over the hips. There are fitness programs which can address and benefit posture issues, among them Pilates and some Yoga poses. Of course, maintaining a strong skeletal framework is essential. As I have mentioned in previous articles, if you are working with a fitness trainer, make sure that they have proper credentials to address your needs. Begin with a physical checkup from your physician and his or her recommendations for a program.
Readers, this is a topic “near and dear” to me because the benefits of good posture can keep you from losing your balance, falling, and subsequent injury. As we age in particular, a fall can have devastating effects. There is much information on the health benefits of good posture for you to do your own research, and please do so. Remember when seated with your electronic devices to stand up frequently, pull your shoulders back, your chin up, and practice your deep breathing and stretching. Your ability to maintain your energy, wellness, and possibly eventually your independence may depend on it.
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.