The Struggle Within

One of our greatest strengths is our ability to adapt to the demands of life. This adaptability is one reason for our long period of development (considering that many mammals are mature within their first two years of life). It allows us to be better at anything that we do regularly, especially the things that we do from childhood on. Over time, the nervous system learns which postures and movement patterns that we use most often, and slowly changes the body to better perform these actions through a cyclical process of destruction and creation at the cellular level.  Those constant pressures shape us as we move through our lives, and take a toll on our bodies as we age.

As is so often the case, our advantage comes with a drawback. While our ability to adapt makes us more efficient and better at any task that we regularly undertake, the nervous system that is responsible for this process makes no distinction between beneficial and detrimental adaptations. So while it becomes easier to do the task at hand, the adaptation that makes it easier may eventually cause discomfort or movement dysfunction. For example, the forward neck and rounded shoulder posture that develops in those that spend years sitting for extended periods may eventually lead to shoulder, back, or neck pain if left imbalanced (this is called an upper-cross syndrome in physical therapy and corrective exercise).

Regular exercise helps to keep the skeletal muscles balanced and supportive. Dedication to a functional movement program will stave off postural distortion; those that already suffer from muscular imbalance can improve their posture and even retrain their nervous systems to replace a poor habit with a healthy habit with a corrective exercise program. While you will improve the most under the guidance of a professional trained in corrective exercise techniques, there are steps that can be taken even if you do not have a physical therapist or personal trainer.

Consciously strive to improve your habits. First, be aware of your posture and body positioning. You will not be able to fix your posture until you gain awareness of when it is incorrect. Try to sit with both feet flat on the ground and both hips supporting the upper body's weight. Your body is a chain, so every part, from the ground up, that is out of place will make it harder to maintain correct posture. If you regularly carry a bag or backpack on your shoulder, or hold a phone to your ear for an extended amount of time, try to alternate carrying the weight on each side of your body. Finally, use visual feedback from a friend, coach, or mirror to constantly strive for better posture during all exercise. Every movement is an opportunity to practice proper postural stability and control.

Postural correction is a long and difficult process. Do not get frustrated, remember that it may take years before the skeletal, muscular, and nervous systems are fully reset, just as it took years of improper positioning to create the problem. Make sure to share this with anyone that it may help. To parents and teachers: the easiest problem to fix is one that does not develop, encourage children to maintain proper posture and alignment even though they will not understand its benefits for years to come.