How to Unlock Your Athletic Potential Through Good Posture
Poor Posture Makes You Weak and Vulnerable
The Importance of Postural Alignment
A large portion of the most common postural issues and also some of the most easily reversible problems stem from sitting down too much, particularly if you’re leaning forward and hunched over a keyboard. When we sit for prolonged periods of time the group of muscles responsible for hip flexion (there’s nine of them altogether, but the major ones are your rectus femoris and sartorius which are muscles of your quadriceps and the iliopsoas which is a deep muscle of the hip) are in a shortened position. Spend enough time with these muscles like this and they start to adjust to their new length and even develop a preference for staying that way. Your body will adjust to any demand you place upon it and all it’s doing by shortening these muscles is helping you maintain the position that you’ve demonstrated you really like being in. Don’t get angry at your hip flexors, they’re just trying to help you.
Anterior Pelvic Tilt Ruins Your Core Control and Hip Extension
Your Internally Rotated Shoulders
Why Does Passive Internal Shoulder Rotation Matter?
How to Have better Posture Right Now
- Stand up and flex your glutes. This should help tilt your pelvis posteriorly (reversing the APT we’ve been talking about).
- Now flex your abs just a bit, only enough to maintain the pelvic position so you can relax your glutes.
- Now stand up tall as if a string was pulling the top of your head to the ceiling. Twist your thumbs all the way out so they almost point behind you while pulling your shoulder blades back a bit.
- Now relax your arms and try to maintain that shoulder position by using only the muscles in your upper back.