Improving Your Posture with Physical Therapy
Good posture refers to proper alignment of the body in both static and dynamic positions, holding the body against gravity with the least strain and tension on your muscles, joints, and ligaments. Proper posture keeps your bones and joints in optimal alignment and decreases wear and tear on them. Physical therapy can help you improve your posture through targeted stretching, strengthening, manual therapy, and posture training. In the video below, Mangiarelli Rehabilitation physical therapist Sarah demonstrates several stretches and exercises you can do to improve your posture.
Why Posture Matters
Posture refers to how you position your body in both static (standing and seated) and dynamic (movement-based) positions. Good posture refers to proper alignment of the body when sitting or standing and helps develop strength, flexibility, and balance in your body, leading to less muscle pain and more energy. Correct alignment involves training yourself to hold your body against gravity with the least strain and tension on supportive structures (your muscles and ligaments).
Proper posture keeps your bones and joints in optimal alignment and decreases wear and tear on them. It is one of the simplest ways to keep the spine healthy as good posture provides appropriate back support. Sitting and standing with proper alignment improves blood flow, helps keep your nerves and blood vessels healthy, and supports your muscles, ligaments, and tendons.
Slouching, on the other hand, puts the body in an unnatural position and places strain on the back, neck, and shoulders. There can also be physical reasons for poor posture: 1) inflexible muscles that decrease range of motion such as overly tight, shortened hip muscles that tug the upper body forward or tight chest muscles that pull shoulders forward, and 2) muscle strength and imbalances that affect balance, e.g. a weak core that encourages slouching, tipping the body forward and off balance.
Here are a few tips for good posture when:
Standing: Stand with feet flat on the floor shoulder width apart with arms relaxed at the side, chin parallel to the floor, and pulling the belly button toward the spine.
Sitting: Sit with your back straight and shoulders back, feet flat on the floor. Don’t cross your legs or ankles and rest your forearms on the table.
Lying Down: Keep the spine aligned and place a pillow under or between the legs when sleeping on your back or side. Avoid sleeping on the stomach as this forces the neck to twist and puts excessive stress on the neck, shoulders, and back.
Physical Therapy Exercises to Improve Posture
Physical therapy can improve your posture through targeted stretching, strengthening, and posture training. A key component of good posture is sufficient core and posterior chain strength. The posterior chain is the group of muscles that make up the back, spine, and legs. The posterior chain can often grow weak relative to the muscles on the front of the body, especially the quadriceps.
The physical therapist specifically targets the core, upper and lower back muscles, and hamstrings and glutes with strengthening exercises to enhance the power of the posterior chain and trunk to support good posture. Stretching is performed to address tight, tense muscles and improve joint range of motion. The therapist may also use manual therapy to gently mobilize tight soft tissues and joints through hands-on passive, guided movements.
In the video below, Mangiarelli Rehabilitation physical therapist Sarah demonstrates several stretches and exercises you can do to improve your posture:
