3 key movements for elite alignment.

Whether they’re in great shape or completely deconditioned, most people could use a little guidance when it comes to improving their structural alignment. When working with new clients I often tell them that getting fit and lean is the easy part. My goal is to totally realign their body at the same time.

The reason I’m so focused on posture is that I can produce very satisfying results in a short period of time. If I can help clients to operate in more neutral postural alignment through a combination of analysis, education and correction, I know they’ll look, feel and perform better. In fact, statements I often hear during the very first session are “I look like I lost ten pounds!” and “I’m actually taller!” The magic is that these results can be achieved with very little effort.

Poor posture can be the result of many different factors and influences, and it may present itself in a number of different patterns. This is why it’s hard to prescribe a single corrective exercise program for posture improvement in everyone. The postural compensations that result from working all day at a computer will be different from those that develop in a dentist or hairdresser. However, many of these compensations can be partially addressed through the application of some very simple exercises.

My subject in the photos this week is Wayne Deans, principal of Deans Knight Capital Management. As a busy executive, Wayne understands the importance of posture and alignment for his health, as well as the role it plays in his professional presence. The 3 movements I’ve included are ones that I incorporate most often into my private posture therapy sessions for celebrities, athletes and executives. Talk to your doctor for clearance, and do these exercises multiple times every day.

Wall posture with reaching.

The wall can be used like your own personal plumbline. Standing with your back against a wall and your feet a few inches away, try to get the back of your head against the wall with your head in neutral alignment. To begin with, let your arms hangs relaxed at your sides. To maintain neutral spinal curves, be sure the space between your lower back and the wall is no more than 1-2”, or the thickness of your flattened hand. Holding this alignment, reach your arms straight overhead and back to the wall. Try not to bend your arms or arch your back.

Wall leaning.

I first developed this exercise over 10 years ago as a way to get one of my best clients to reduce his forward head posture. Start with your feet about 8-10 inches from the wall, and assume the neutral posture position with your head back against the wall. Now bring your hips forward about 1” from the wall, then lift your chest so that your upper back leaves the wall. The only thing touching should be the back of your head, and your body should be straight from your ankles to your ears. Hold the position for 30-60 seconds. Try moving your feet further from the wall or alternate lifting one foot to increase the difficulty.

Stability disc challenge.

This is a great partner-assisted exercise if you have access to a stability disc (and a partner). By standing in neutral alignment in an unstable environment, we’re training your body’s neuromuscular systems to re-learn where ideal posture is. Having someone poke and push at you will throw an added level of difficulty into the activity and require your body to react to the unexpected forces.

Whether you know it or not, your posture sends a loud message about your attitude and ability. Make sure what your body says is positive and powerful.

Body Science – Tips for healthy alignment.

3 simple ways to avoid posture problems.

Over the last 10 years, the majority of my posture clients have come to me because they have some sort of problem or painful condition. More recently people are seeking ways of optimizing their posture in order to prevent or avoid complications later in life. It’s great to see them take this proactive approach to their structural health. If I had to share my top 3 tips for preventing future posture problems I would include:

1-    Have an assessment of your current alignment – the knowledge you gain will help to reinforce the need for attention to your posture.

2-    Pay attention to your daily routine – from computer workstations to the seat in your car, your posture often reflects your habits and activities.

3-    Stretch and exercise regularly – keeping your muscles strong and flexible can allow your body to move more naturally, preventing imbalances and restrictions.

-Vancouver kinesiologist and posture specialist Rob Williams is the owner of Mixx Fitness Studio and Performance Posture in Coal Harbour.