Who cares about posture?
We do! (Or we should!) Those of us who work on computers daily may or may not realize the potential detriment to our health that is caused by sitting in the same position for long periods of time.
But standing desks!
Well, that is a good start, but our posture can still be affected negatively if we are standing all day (or if we do not have good standing posture).
What do we do about it?
Nerd out about posture! We can learn about the muscles that are weakened and those that are over-used during our everyday jobs, and what each of those muscles do for us when they are working properly. No need to learn all the names, but you can if you want. Anatomy is pretty cool. The most important thing is to understand what our bodies are capable of.
So what will this talk teach me?
At the end of this workshop you will: * Feel more confident about moving your body during the day. * Learn some yoga poses if you did not know them already. * Know at least a few exercises to do regularly that will help improve posture. * Know what each position will do for you. * Have tried something fun ^_^ * Be smiling!
by Marylou Lenhart
Konnichiwa, YAPC Asia!
Body is adaptable, tries to
Bad posture causes some
muscles to be overworked,
some to be weakened
Bad posture pulls vertebrae
out of alignment
symptoms can be due to
Your spine: the center of
If a vertebra in the spinal
column is out of place, it
puts pressure on nerves
Nerves connect to every
part of the body
Chiropractic works best combined with Exercise
Strengthening muscles helps _keep_ bones aligned
Otherwise you will just keep going back and never
As it turns out, it is not so difﬁcult to strengthen our
posture-related muscles daily
Every body is different
encouraged, but entirely
“The posture (asana) for
Yoga meditation should be
steady, stable, and
motionless, as well as
(2.46 of the Yoga Sutra)
But we still have to use
our muscles while
Engaging thighs and
calves, grounding through
feet to strengthen arches,
slight bend at knees
1. Forward Head Posture
Arrow from ear should line up with center of shoulder
Weight added to sternocleidomastoid muscles: overworks them
Trapezius muscles between shoulder blades are weak in this
Exercising the Trapezius
Sit up against a wall or ﬂat
surface, shoulder blades
ﬂat against it
Allowing the crown of the
head to reach upward,
Move head forward for 4
counts, backward for 4
Another related muscle is the Serratus Anterior:
it helps keep the shoulders relaxed down the
2. “Extension” of the
Chronic lower back pain
Tight hip ﬂexors
3. Anterior/Posterior Pelvic Tilt
reduces natural curve in lumbar spine (lower
tight abs, shortened hip extensors, weak hip
“weak lower back”
pelvis forward and down (more than normal)
weak abs, shortened hip ﬂexors, weak
Exercising the Abdomen
Sit on an exercise ball!
A couple of the following exercises…
So let’s avoid this…
pittsburgh: "Downtown Pittsburgh from the North Shore" by Theeditor93 -
I took the photo myself.Previously published: Facebook,
Flickr. Licensed under CC BY-SA 3.0 via Wikimedia Commons -
bad posture: http://livewellchiro.com.au/bad-posture-equals-bad-health/
more chiropraction/posture: http://drsalfakhoury.com/chiropractic/
knee hyperextension: http://www.somastruct.com/genu-recurvatum/
forward head: http://www.chiro.org/LINKS/Forward_Head_Posture.shtml
trapezius: "Muscle trapèze" by Berichard -
travail personnel (own work) d'après Atlas de Bonamy (1854).
Licensed under CC BY-SA 3.0 via Wikimedia Commons -
chair cat-cow: Cat- Cow Stretch in a Chair - © Barry Stone http://yoga.about.com/od/yogasequences/ss/catcow.htm
serratus: Draws scapula forward on chest wall (pulling shoulders down)
(picture of serratus anterior) "Serratus anterior" by Bildbearbetning: sv:Användare:Chrizz. *
compressed with pngcrush. Original uploader was Chrizz at sv.wikipedia -
Transferred from sv.wikipedia. Licensed under CC BY-SA 3.0 via Wikimedia Commons -
spinal balance: https://www.scripps.org/news_items/4363-keep-your-back-healthy
star open close: http://www.thankyourbody.com/core-strengthening-exercises/
pelvic tilt: http://bretcontreras.com/why-do-i-anterior-pelvic-tilt/
high lunge: http://www.yogajournal.com.au/pose/high-lunge-variation-2/
halfway lift(s): http://blog.lifestart.net/post/4263955842/are-some-yoga-poses-harmful-part-5
forward fold: http://www.yogaoutlet.com/guides/how-to-do-standing-forward-fold-in-yoga
posture evolution: http://www.salveotherapy.co.nz/good-posture-good-health/