Standing in line at Starbucks the other day I noticed the lovely posture of the women in front of me. It reminded me I should stand up straighter! The line was long so I decided instead of looking down at my phone, I would look out. I took a deep breath, lifted my ribs off my hips, and stretched my spine as tall as I could. On my exhale, I allowed my shoulders to just relax back and down my back. Wow, what a good feeling! I felt longer and leaner, I had less pressure on my lower back, and my chest opened up letting my shoulders and neck relax. This got me thinking about posture so I decided to do a little research.
First a definition: Webster’s defines Neutral Posture, or as you hear often at Alkalign, Neutral Spine, as “the stance that is attained when the joints are not bent and the spine is aligned and not twisted.” It goes on to address the benefits of Neutral Posture saying, “The benefit of achieving this ideal position would be that the least amount of stress is placed on the body’s tissues. In this position, a person is able to completely and optimally attain balance and proportion of his or her body mass and framework, based on his or her physical limitations. Good posture optimizes breathing and affects the circulation of bodily fluids.”
Now, I needed to know more about how to maintain and strengthen my Neutral Posture. More research on Neutral Spine, led to a great article on understanding Neutral Spine by the Olympic Team USA. It said the areas one would need to strengthen to enhance the position of Neutral Spine are pelvic range of motion, understanding the pelvic tilt, and the core.
If you take a class at Alkalign Studios; Barre, 101, Cardio, or Recharge, you will learn those exact concepts and more importantly you will learn how it translates to your body through movement and static holds. The majority of class time is spent in Neutral Spine. We also take time during class to understand and practice the pelvic positions of flexion, neutral, and extension.
All the core work done at Alkalign strengthens the muscles involved in balancing the back and the abdominals. Core refers to the muscles that connect your lower body to your upper body. It is made up of four major muscles: Transversus Abdominis (TA), Pelvic Floor, Diaphragm, Multifidus.
The Transverse abdominals assist with spinal stability, which is essential for good posture. The pelvic floor stabilizes the hips in association with the core and helps with balance. The Diaphragm is defined as “ a sheet of muscle that works with the muscles of the ribs to expand and contract the ribcage during breathing.” The stronger the diaphragm, the more controlled our breathing will be. Finally the Multifidus, which runs the length of the spine, provides support as well as keeps us upright by providing scaffolding for the vertebral column. “Unlike most muscles, when the multifidus is on stretch, when we bend forward or go into flexion it gets stronger.”
At your next Alkalign class be conscious of your posture. Stand up straighter and taller as you walk out the door. And when you find yourself in line at Starbucks, exemplify good posture and inspire others to stand taller! Here’s a Spotify playlist to inspire you to keep walking tall!
