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Posture an Easy Fix

Today I want to talk about some easy fix to improve posture and throw some light regarding misconceptions pertaining to postural correction.

Let us begin what research has to say about the definition.

” Posture is defined as the attitude assumed by the body either with support during the course of muscular activity, or as a result of the coordinated action performed by a group of muscles working to maintain the stability.” – Physiopedia.

“Neutral posture is a stance that is attained when the joints are not bent and the spine is aligned and not twisted.” - Webster's New World Medical Dictionary

Hence, an Ideal Posture is the one in which there are no unwanted stress on the joints. In other words, posture that requires minimal energy to maintain is an Ideal Posture. Nonetheless, posture develops with age and is affected with stress.

Adults have three curvature in the spine; 2 Cervical and Lumbar Lordosis and 1 Thoracic Kyphosis. A developmental milestone achieved from millions of years of evolution. Ever wondered why animals don’t complain of back pain or suffer with disc bulge? Answer is simple, they never fancied standing on two legs.

Most of the problem relating to Posture are connected with either too much or too little of the normal curvature.


In order to get to the solution, first we should know the cause. If repeated and sustained stress on the spine leads to faulty posture then ceasing those unwanted stress should solve the problem. However, in 21st century human kind have developed in such a way that avoiding any stress to the spine in practically impossible.

As per a recent study, Slouch Overcorrect exercise if done regularly helps to break the stress and prevent any deterioration. S/O exercise are task specific in nature, in comparison to strengthening exercise focusing on back muscles. With repeated resistance training of back muscles, you will definitely strengthen your back eventually leading to efficient network of fibers supporting the spine but not necessarily correcting the posture.

Here is the video demonstrating a correct technique of performing S/O exercise. It is recommended to be done 1 set of 10-15 reps every 2-3 hours during work hours.


Q) I have a Kyphotic/Scoliotic spine will this exercise correct my posture.

A) As per Mckenzie Method, we divide patient into two categories. If the deviation occurred on the same time as pain OR if the deviation was there long before pain. We focus on correcting the deviation initially if its former, which will eventually dial down the pain. But in later case, we focus more on reducing the pain rather than correcting the posture.

Q) I have the best ergonomic workstation. Do I have to bother doing the exercise?

A) Sitting in a correct posture is theoretically ideal, but when it comes to attaining the posture for long period, body will eventually get fatigued regardless of the quality of the workstation.

Human body are designed for movement. Sustained posture will eventually lead to stress. Which can be best explained by a fancy sports car parked in a garage for years.



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