The Most Common Postural Dysfunction and How to Correct It
Core Health Mini Series
Part One: The Most Common Postural Dysfunction and How to Correct It
Part Two: The Most Common Breathing Dysfunction and How to Correct It
In this mini series, we’re covering two foundational elements of core health: breathing and posture. While often overlooked, these both play a key role in maintaining a strong and functional core. In part one of this series, we will be discussing the most common postural dysfunction and in part two, we will cover the most common breathing dysfunction. By understanding how breathing and posture impact your core health, you'll be empowered to make simple yet effective changes that can dramatically improve the health of your core.
The Most Common Postural Dysfunction
Good posture is crucial for overall health, yet many people struggle with maintaining it. One of the most common postural dysfunctions I encounter is the forward head posture. This issue not only affects the head and neck, but also has a significant impact on the pelvis, often manifesting as a "low belly pooch."
Forward head posture occurs when the head juts forward from its optimal alignment over the spine. This misalignment is often a result of prolonged sitting, computer and phone over-use, and other activities that encourage a slouched position. The consequences of this poor posture extend beyond just neck pain or stiffness; they can lead to increased pelvic pressure and dysfunction due to the intimate connection between the head and pelvis.
The Posture Overcorrection Pitfall
Many individuals who recognize their forward head posture attempt to correct it by squeezing their shoulder blades together and overly straightening their spine. Unfortunately, this approach is counterproductive and can exacerbate the problem.
Here's why:
- Reduced Rib Cage Volume and Mobility: Squeezing the shoulder blades and straightening the thoracic spine reduces the rib cage's volume and flexibility.
- Impaired Breathing Mechanics: With a less mobile rib cage, daily breathing shifts from the rib cage to the belly. This change increases pelvic pressure, worsening the low-belly pooch.
Proper Correction for Forward Head Posture
Correcting forward head posture effectively involves a few key adjustments that optimize spinal alignment and reduce pelvic pressure:
- Align Ears Over Shoulders Over Hips: Ensure your ears are aligned with your shoulders and hips. This alignment helps distribute your head's weight evenly along your spine, reducing strain.
- Expand Shoulder Blades Laterally: Instead of squeezing your shoulder blades together, focus on expanding them laterally. This action promotes a broader, more stable base for your upper body without compromising rib cage mobility.
- Breathe Into the Back of Your Heart: Engage in deep breathing exercises that expand the back of your rib cage. This technique helps maintain the rib cage's flexibility and volume, ensuring that your breathing supports, rather than disrupts, your pelvic alignment.
Incorporating these corrections into your daily routine can significantly improve your posture and alleviate the symptoms associated with forward head posture.
Here are a few daily steps to work towards proper posture:
- Regular Checks: Frequently check your alignment throughout the day, especially if you spend long hours sitting, on a phone, or working at a computer.
- Stretching and Strengthening: Engage in exercises that stretch tight muscles and strengthen weak ones to support your posture.
- Mindful Breathing: Practice mindful breathing techniques that focus on expanding your rib cage and engaging your diaphragm properly.
Hypopressive Training for Proper Posture & Spinal Health
Forward head posture is a common issue with far-reaching effects on your spinal alignment, as well as your core and pelvic health. By making simple, effective adjustments to your posture and breathing habits, you can correct this dysfunction, reduce pelvic pressure, and eliminate the low belly pooch.
The best way to achieve these results is through hypopressive training, which will strengthen your spinal, abdominal and pelvic muscles, improve your alignment, and reduce waist circumference leading to a more stable spine. It will also reduce harmful pressure in your abdomen, which can provide quick relief if you are experiencing back pain or pelvic floor dysfunction.
The Core Recovery Method® is centered around restoring the ideal curvature and alignment of the spine, by eliciting reflexes that trigger the involuntary activation of the postural muscles that support the spine and organs. By incorporating the techniques and tools provided by The Core Recovery Method®, you can achieve a healthier, stronger spine and live a pain-free life!
