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Posture - Part 1  : Your Core

(First featured DNA November 2009)

 Extract about my method for improving posture - as easy as One, Two, Three, Four

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Posture

This month I’m going to focus on the first of 4 elements of posture that I work on with clients, what I call “switching on One”.

The thing with changing posture for the better is that there is no magic instantaneous cure. No tablet, no strapping, no electronic gizmo that goes “beep”. But the beauty is that you are entirely in control of the process.

The very first stage of any kind of postural improvement is to get yourself cleared of any major or underlying structural / spinal / skeletal condition (eg severe scoliosis, slipped disc) and that must be done with some trained advice. A good fitness trainer should be able to provide an assessment, however more serious conditions may require specialized treatment. The following is what I focus on for those clients who have sound, just poorly controlled, skeletal structure.

Beyond the skeleton itself, posture is technically a habit, a “motor pattern” that your muscles have gotten themselves into. But like most motor patterns, the body can be made to learn new ones (think learning to ride a bike, or play piano keys in order). It requires 2 things worked on simultaneously - conscious reprogramming, and strengthening the correct muscles – which set up a new pattern the way you want it, in this case, better posture.

The first area I target old habits is a client’s core. Your core is a corset-like group of muscle stabilising and connecting your ribcage to your pelvis. Basically, consider your heavy ribcage, with arms and head poking off it, hovering inches above your legs and pelvis. Now teeter that ribcage on a spindly, wobbly column of blocks. Get an idea – not stable.

Thankfully you have “guywires” attaching ribcage to pelvis - your core muscles - but they need to be strong enough to take the load off your spindly spine. The root cause of low back pain is so often poor strength, or letting core muscles go slack whilst your upper body moves. An activated core helps maintain a strong, supported body, improving spinal health, lifting ability and naturally improving posture and appearance.

The first step I teach, “switching on One”, is manually switching on or engaging your core muscles.

The easiest way to engage your core is via tensing a particular point (“one”) below your navel: with your fingers starting on your hips, follow the bony ridge inwards along the top and front of your pelvis, until you reach where it forms a “corner”, dropping vertically down quickly. Draw an imaginary horizontal line between these two corners, meeting below your belly button. This is your “one”, core or Pilates point. “Switching on One” is then lightly tensing the muscle under this point, simultaneously drawing it towards the spine. The overall effect should be a tightening of your whole midsection.

“One” is not sucking in your stomach, which pulls in a band somewhere above your navel. You can tell whether you are engaging your core as you can still breathe deeply into your abdomen, without restriction (unlike when sucking in your stomach).

Practice as often and as long as you can through each day especially in the gym, and you will find that your body gradually learns to keep this switched on automatically. You not only begin to improve your posture by keeping your lower back supported and firm, you protect yourself from injury and improve your waistline appearance.

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