Bathing Suits and PosturePosted by Howard County Library System on Jun 14, 2016 in Fitness | 0 comments
With the pressure of the beach and pool season upon us, many people start looking for stomach exercises to look better in their bathing suits. Visions of 6 pack abs, or any pack abs for that matter, from magazine photos and TV ads often drive these requests. It takes months and months to build muscle tissue and developing visible abs requires a great amount of work with both nutrition and exercise as well as the right genetics. Additionally, any sort of 1, 2, or 6 pack does not necessarily equate to great posture and daily function just as the absence of a “pack” does not indicate weak muscles.
So, where’s the motivation to exercise if the visible benefit comes with so much work and little promise of actually seeing those abdominals? Ever experience back pain or stiffness? Or neck/shoulder “stress”? Going beyond what we look like in our swimsuit and on to exercises that impact our posture takes a generic workout and extends it into specific and appropriate movements for each individual person to help minimize some of these annoying, painful issues.
Posture! Such an exciting word, right? At some point, we’ve all had to address our posture either because of a constant nagging to “stand up straight” or our bodies screaming at us in pain. Let’s take a deeper look and investigate what this means. Throughout this article, you will learn how posture influences breathing, muscular tightness and balance and some tips to help make improvements and feel better overall.
A normal spine consists of a curvature in the neck or cervical area, the mid back or thoracic area and the lower back or lumbar area. Over time, abnormal curvatures develop in one or more of these areas contributing to various aches and pains. The terms kyphosis, lordosis and scoliosis define these curvatures. Kyphosis means a curve in the upper part of the back1, often appearing with slouched, rounded shoulders and a forward head. Lordosis appears as a strong curve in the lower part of the back, like a sway back. With scoliosis2, the spine curves in a C or S shape and the shoulders and/or hips appear higher on one side.
In the average person, these postural issues signal how our bodies develop over time and can come from sitting for hours, carrying a purse or backpack, and in most cases can be positively impacted through the right exercises. Finding the balance of appropriate strength training, range of motion exercises, and cardiovascular exercise can help improve these muscular imbalances.
For example, for someone with rounded shoulders doing exercises to open up the chest, strengthen the upper back and mid-section will bring the head and chest back up into better alignment. Doing lengthening exercises on the hamstrings may help as well. This will also help open up the lungs for better breathing. The person with a sway back will benefit from exercises loosening up the lower back, strengthening the muscles that extend the hip and opening up the hip flexors. Look at how you stand in the mirror. While it may not seem extreme, pay attention to how your shoulders, hips, and head sit in relation to each other.
Spend time working on incorporating exercises that strengthen the entire body and develop a well-rounded program with all components. With exercise, take time to be intentional with your movements. Make sure to use appropriate progressions with the right intensity for your fitness level, at that point in time. Learn proper form and the benefit of movement for a lifetime, not a moment in time.
[Editors note: As always, please speak with your family physician before starting a new exercise program.]