Most of us are aware of how important it is to maintain good posture when we ride our horses.
But did you know that the correct posture that we aim to achieve when riding, should also be maintained in everyday life?
Even though most riders are consciously aware of good posture in the saddle, unfortunately our modern world is full of daily activities that create poor posture. Postural dysfunction (poor posture) is the term used to describe when our spine is situated in unnatural positions for extended periods of time.
Some causes of postural dysfunction are:
- Slouching in a chair or hunching your back
- Performing repetitive tasks
- Living a sedentary lifestyle
- Not exercising correctly
- Lack of core strength
- Improper understanding of correct posture
Postural dysfunction adversely affects our health; it develops gradually and is usually unnoticed at first. As posture deteriorates it causes some muscles to work harder than others, and over time those muscles become tense while the others weaken. This then creates muscular imbalances, placing undue stress on joints.
Over time, the typical symptoms appear including back and neck pain, tightness/stiffness, increased injury and reduced range of motion.
If you have bad posture and also live a sedentary lifestyle, then this is a recipe for back and/or neck pain with worsening posture as you age.
Luckily, poor posture can be corrected by developing positive muscle memory and muscle awareness.
You can start to create better posture by regularly incorporating the below tips and exercises into your working day:
Head and neck
Your head and neck should be held high without tilting forward or to the side. Your ears should be in line with the middle of your shoulders. The muscles at the front of your neck must be strong enough to hold your head directly above the shoulders, instead of being forward. Years of driving a car, watching TV or working in front of a computer will tighten the front and side neck muscles and weaken the deep and rear muscles of the neck. By fixing the tight and weak areas of the neck, your head will once again centre itself just above the shoulders.
Tip
- Every time you drive a car or are sitting in a high back chair, ensure your head is touching the headrest behind you. Sit tall and focus on your ears being in line with the middle of your shoulders.
Neck retraction exercise
Elongate the back of your neck by gently pulling your chin in and pushing your head back and down slightly, as far as feels comfortable. Hold for a few seconds at a time, then releasing.You should feel a gentle pressure at the front and back of your neck. This counters the tendency to slip into a forward head posture.
Shoulders
Rounded shoulders are very common and is caused by spending hours in a hunched position. This makes your chest and shoulders become shortened and tight, while the muscles of your upper and middle back become weak.
Tip
- Pull your shoulders and blades back and down whilst lifting your sternum (chest) up.
Shoulder rolls exercise
Inhale and raise your shoulders toward your ears. Hold for a few seconds before exhaling and pulling your shoulder blades down and together. Repeat five to 10 times, regularly throughout the day. As the upper back becomes stronger and the chest becomes more flexible, the shoulders will naturally pull back, working wonders for relieving tension and encouraging correct posture.
Abs and hips
Good posture starts with a strong core: strong core muscles hold your body upright, improving balance and enabling you to move your body with greater control and efficiency. When viewed from the side, your hips should be neutral and level. Some people’s hips tilt forward, which can create a sway back. This is common in people who sit all or most of the day, and spend hours with their legs bent.
Tip
- Tuck your abs in, but do not tilt your pelvis forward or back. When sitting, you should ensure your lower back is in contact with the back part of your seat. Whilst standing, practice drawing your belly button towards the spine without tilting the hips forward.
Kneeling stretch exercise
For tight hip flexors; conduct this kneeling stretch regularly and you will find it much easier to sit and stand with a straight spine.
Begin by lungeing with the left leg forward, and rest the right knee on the ground or mat. Place your hands on your lungeing knee. Gently push the hips forward to feel a stretch in the iliopsoas muscle, an important connection between the hip and spine, and hold for 20 seconds. The more flexible your iliopsoas muscle is, the freer you are to keep your spine straight. Conduct this stretch three times on each side.
Additional tips
- Move as much as you can throughout the day.
- If you are standing, make sure your knees are slightly bent.
- Rearrange your workspace and adjust your car seat so that you sit upright.
- Upgrade to a firmer mattress to support your back.
- Avoid wearing high-heeled shoes to reduce tightness in the calves, and switch sides of the body when carrying bags or handbags.
- Create triggers to check your posture throughout the day. For example, have post-it notes at your work station that says ‘Shoulders back and down’ or a reminder on your phone to ‘Sit tall’.
Poor posture takes months or even years to develop, so improving your posture isn’t something that you can fix overnight. To undo postural disfunction and develop good posture it takes time and consistency, it’s a similar process to improving your riding position.
Just like the many benefits of an improved riding position, having improved posture is hugely beneficial.When you have good posture, you will not only ride better but also you will look younger, appear to be 2-5kg lighter, be more confident and potentially, keep yourself pain-free.
