Correct poor posture

Posture is a habit that is developed by repeating movements and patterns over time.

`Posture' is defined as "the relative disposition of parts of the body." Whatever the posture adopted, it's the relationship between one body part and the other that's important.

Through exercise and awareness of our bodies, it becomes possible to develop new patterns of habit.

Perfect posture is different for each individual. It should require the minimum of effort to maintain while providing maximum mobility and function.

The skeletal system was designed to take the stresses and strains of gravity -- the muscular system is not. Bad posture allows the body to give into external forces, thereby compromising function and potentially predisposing the individual to physical problems.

Developing good or "proactive" posture is the foundation to building a fit body that functions effectively.

Postural assessments can be helpful in pinpointing the slight imperfections in your physique and skeletal system. However, these simple evaluations can sometimes overburden the individual and detract from their overall goal to improve their fitness. Instead of trying to attack every "flaw" at once, one area should be focused on and worked from there.

Changing old habits of incorrect posture can be difficult and often feels uncomfortable or wrong. To correct poor posture, an individual must have the ability to:

• be aware of their own posture as well as others;

• differentiate between muscular tension and relaxation;

• and to understand the varied purpose of specific exercises;

As a result of these factors, postural correction can be a lengthy process. However, by adding certain exercises into your routine you can start to make a change in your posture. Remember, it's always best to consultant a physician for a thorough postural assessment.

The spine is an "ingenious feat of engineering capable of movements in all directions."

Flexion, extension, lateral flexion and rotation are all movements of the spine that are used in combinations on a regular daily basis in common activities. Unfortunately, the majority of people are sedentary, and that can lead to dysfunctional posture. Strengthening the muscles of the torso will allow them to better support the body.

Strength training exercises that work the back are obvious choices for improving posture. If you are new to strength training, start by adding two sets of 12 repetitions into your routine.

Exercises like the lat pull down, reverse flys and rear deltoid rows all work the back effectively. The spine cannot be forgotten in this routine, and spinal flexion performed in a slow and controlled manner can do a lot to help strengthen the back and train the muscles into your "new" posture.

Of course, improving your posture is a challenge that requires strengthening of all the muscles in your body. The body functions best when the individual parts are working harmoniously.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.