CMT: Better Posture and Body Awareness Can Help Alleviate Pain

Yoga, the Alexander Technique, Craniosacral Therapy, Tai Chi, the Feldenkrais Method, and Rolfing all agree: as young children we move with ease and grace, but without body awareness as we age, our posture deteriorates. A lack of body awareness allows us to hunch our shoulders forward, slouch in our chair, or pouch out our stomachs. Repeated over time, these unwanted actions will become habit. Add stress, illness, or injury to our “bad” habits and our postural alignment is doomed. Without proper alignment, our natural movements become awkward, inefficient and can result in back pain, arthritis and sciatica.

We need to correct our posture in order to avoid a potential future of pain. The question is “Where to start?” Perhaps all we need to do is recall the barking orders of our parents, “Stand up straight!” We know the advice was well intended, but without proper training on how to correct poor posture, it’s difficult to accomplish the orders. So, K2 decided to research various techniques that teach proper posture. Below, we’ve provided brief summaries of each teaching technique. If one piques your interest, consider finding an introductory class in your area in that discipline. If you enjoy the first class, sign up for a session. You may also want to consider downloading our Coach on the Go posture cues to your iPod, then print and post our posture tips on your refrigerator. The goal with trying any of these approaches is to bring your awareness to your posture so that you can walk tall, sit straight and move pain free.

The Feldenkrais Method says that proper posture is achieved through easy, fluid movement. To regain effortless, graceful movement, verbal and or gentle touch lessons are used to direct attention and increase body awareness.

Yoga is conscious static stretching. Using various poses to stretch, penetrate and release old, chronic patterns. The stretch poses are done gently and adapted to the individual performing them. The stretch will release tension and prepare your body for positive posture change. In addition yoga teaches deep relaxation and focused breathing. The deep relaxation will allow you to reorganize the tension holding patterns and bring awareness to your body. Proper breathing will help keep yoga with you throughout the day and keep your focus on proper body alignment.

Tai Chi requires moment-to-moment awareness as you shift your weight - paying attention to the principles. The first principle is “Lift the head”. When practicing the first principle of Tai Chi, you will learn how to extend a particular spot on the head toward heaven. As you consciously “Lift the head”, your spine will lengthenyou’re your posture improve.

CranioSacral Therapy locates restricted and tense connective tissue throughout the body, with a therapist using his or her hands to free the restriction. CranioSacral belief is that postural alignment will occur if the connective tissues are free.

The Alexander Technique is most often practiced with a private instructor. The instructor, using verbal and physical cues, will assist you in discovering better ways for you to sit, stand, breath and move.

Rolfing teaches elongation without effort. Rolfers focus on how their feet are planted on the ground and the effortless float of their heads. To accomplish the proper alignment and use of feet and head, Rolfers are given verbal cues and hands-on manipulation.

Posture Tips for your Refrigerator:
(from our book…The Best Friends’ Guide to Getting Fit)

* Stand with your feet shoulder distance apart
* Feet should be pointing straight ahead
* Pelvis should be in neutral position. (To find neutral, stick your butt out as far as it will go, then tuck it under as far as it will go, then find the position right in the middle.)
* Draw in your abs. (Pretend as if you are pulling in your stomach to zipper a tight pair of jeans. You should draw your belly button in toward your spine.)
* Tighten you glutes. (To see if they’re engaged, take a thumb and give yourself a little poke in the butt to see if they’re tight.)
* Your shoulders should be back and down. (Not hunched around your ears. Try to pull them back and down, as if tucking them into your back pocket.)
* Your head should be in alignment with your ears, right above your shoulders.
* Tuck your chin slightly, as if you were holding an apple beneath it.

Practice this proper form while at the grocery store, in your kitchen, in front of mirrors, and throughout each day. Remember you need to be aware of your body posture and effortlessly move it into proper position. Over time you will unconsciously be walking taller, sitting straighter, and moving more gracefully.

Kim Murphy and Kris Carpenter are co-authors of the book, The Best Friends’ Guide to Getting Fit (2005, Capital Books) and owners of ConnectMoveTransform.com

©2005–2006, ConnectMoveTransform.com Kim Murphy and Kris Carpenter