Good posture is effortless. No, this isn’t a typo; it’s the truth. And the key to effortless posture is to find a way to let your spine support you. Our spines are designed with natural curves that support us during all weight bearing activities. Unfortunately, sometimes our ideas about finding “good posture” causes us to try and change the natural curves of our spines. The result? Abnormal alignment, muscle imbalances, joint pain, and joint dysfunction.
So, how can we find the natural curves of our spine? By learning how to find the natural curves of our spines so that the force of gravity goes through our spine and our bones in a way that supports our skeleton and doesn’t strain our neck, back, hips, knees, ankles, and feet. This simple movement exploration is an example of the movement lessons from my book, “Forever Fit and Flexible: Feeling Fabulous at Fifty and Beyond.” It’s important to move slowly, carefully, and with a spirit of interest and curiosity. In the “Forever Fit and Flexible Program,” there is no right or wrong, good or bad; just opportunities to learn.
1). Sit on the edge of a firm chair with your feet flat on the floor. Bring your attention to your sit bones (located under each buttock and called the ischials). Notice how your sit bones contact the chair. Notice the shape of your spine. Don’t change it, fix it, or make a judgment about it. Simply take a moment to sense the shape of your spine from the base of your pelvis to the top of your head.
2). Very, very slowly and gently begin to rock your pelvis forward and backward on the chair. You are moving from your pelvis, not your chest. Notice how you rock more forward on your sit bones, and then more backward on your sit bones. Do this several times, slowly, carefully, and with a sense of curiosity. Notice how the pressure of your sit bones change against your chair. Pause and rest.
3). Once again begin rocking your pelvis forward and backward. Slowly. Gently. Notice how you get shorter on the front of yourself and longer on the back of yourself as you rock backward on your sit bones. Notice how that changes when you go forward on your sit bones. Several times, slowly, gently. Notice how you breathe as you do this. Pause and rest.
4). Once again begin rocking your pelvis and notice when your sit bones pass through a spot where you feel like you can sit easily and comfortably. If you can sit without any effort your spine is supporting you. You have found effortless posture in sitting.
5). Slowly come to standing, and notice what it feels like to be in a standing position. Notice the shape of your spine. Walk around and notice the carriage of your head, the movement of your shoulders and the movement of your pelvis as you walk.
This simple but powerful movement exploration can help you find a renewed sense of ease, grace, youthfulness and elegance in your posture as well as all of your functional and recreational activities. Keep moving, be healthy!