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Posture can be thought of as the representation of our physical, mental, emotional and spiritual selves. All of our experiences in our lifetime can be viewed through the window to our posture. If the eyes are the gates to the soul, then posture is the map of the journey. Here are some common influences on our posture:

➢ Exercise programs – a poorly designed exercise program can alter posture for the worse, while a well designed program will consistently improve posture
➢ Nutrition – poor nutrition leads to organ stress which then carries over and affects the musculoskeletal system.
➢ Muscle balance – When muscles get too strong relative to another muscle on the same joint, they pull posture in that direction. A common example is tight chest muscles pulling the shoulder forward due to the weaker back muscles
➢ Emotional health – Depression has been associated with a stooped posture.
➢ Stress – Our stress levels will tense our muscular system, altering our postural mechanics
➢ Injuries – An injury such as a broken leg will shift our posture away from the injured side.
➢ Sleep – a lack of sleep will lower our available energy levels making it harder to maintain good upright posture.
➢ Hormones – Hormones have incredible effects on the musculoskeletal system
➢ Work environment – Sitting at a desk all day will alter posture towards the position which is been adopted
➢ Motor Programs – faulty movements encourage over development of certain muscle groups.
➢ Respiration – Breathing through the mouth will generally pull the head forward and collapse the chest.
➢ Vision – Poor vision will often lead to straining of the neck to see clearly.
➢ Jaw mechanics – Altered jaw mechanics will alter the mechanics of the sacro-illiac joint, Occipital/atlantal joint and the ankle joints
➢ Visceral Health – our organs reflex their stress into our muscles
➢ Sports and Work activities – This can be dominance of a movement pattern e.g. a golfer being rotated towards the side the swing with
➢ Flexibility – poor flexibility often leads to poor posture
➢ Spinal subluxations – Any spinal change will obviously affect posture
➢ Spiritual challenges – This is very similar to emotional stress
➢ Primitive reflexes – These reflexes are ingrained into our central nervous system from in utero and have a high degree of influence on our motor skills. Underdevelopment of a primitive reflex will generally impair movement skills and thus degrade posture
➢ Parental influences – Children will observe their parents and copy them
➢ And many more!

Balanced posture is a very challenging objective to achieve due to the plethora of factors that affect it. Here are some action steps and exercises that will assist you achieve optimal posture and aesthetics

1. Get your work ergonomics checked. It does not matter how good your exercise program is if you spend 8 hours a day hunched over! Your DC Health practitioner and many others can assist you in setting up an ergonomically sound workplace.
2. Get a personalized exercise program. A program customized for you is one of the most important areas of addressing poor posture. A good program will always result in a move towards better alignment. If your posture has been degrading with your current exercise program, it is time to get a new one.
3. The standing wall lean exercise

Fast Tube by Casper
4. Lying longitudinal foam roller mobilization. Please speak to your DC Health practitioner about getting a foam roller

Fast Tube by Casper

My definition of a functional exercise is any exercise that achieves the desired outcome. This essentially means that any exercise is a functional exercise if the result of performing the exercise is congruent with the result you desire. This definition of functional exercise has quite a few ramifications.

1. It means that the health and fitness professional has to perform a comprehensive needs analysis as part of the initial assessment
2. It means that any exercise can fall into the modality of a functional exercise if governed by the desired outcomes of the program.
3. It means that the health and fitness professional needs to fully understand what the end result of each exercise they prescribe is, and understand how to manipulate the acute exercise variables of sets, reps, tempo and rest.
4. It means the end of generalized exercise programs given to people with no carefully planned influence on achieving the outcome.

This approach is a far more individualized approach which is far more likely to result in positive outcomes for everyone involved. It also specifies that the health and fitness professional has a far deeper understanding of exercise than is the standard in the industry today.

A full needs analysis needs to be performed at the beginning of any persons exercise program, regardless of exercise history or physical capabilities. Ideally this should include a comprehensive goal setting session, identification of orthopedic concerns that can hinder performance and cause pain, identification of past dietary history, injury history and lifestyle awareness. All these factors contribute to the determination of what truly is a functional exercise for that particular person. Consideration also needs to be made for what is the priority for the client – the resolution of a problem or an aesthetic desire. Quite often the orthopedic condition will inhibit the desired physical outcome which will not allow that goal to be achieved. Explanation needs to be presented to the client so that client satisfaction is maintained. An example of this is a client wanting to gain muscle mass in the upper body. Exercises such as barbell and overhead shoulder presses would be perfectly suitable in this context. This client however presents with a rigid Thoracic spine Kyphosis which limits their ability to extend their shoulder joint and press objects overhead. An exercise in which a weight is pressed overhead is therefore traumatic to the shoulder and is not congruent with the client’s goals. This needs to be explained and corrective exercise should be performed until the shoulder joint is fully functional again. This can also include referral to other practitioners to resolve the problem as efficiently and effectively as possible. After this has been completed the overhead press returns to its position as a functional exercise for that goal.

Exercise selection needs to be matched to the goal to be truly functional. This allows for exercises such as machine based exercises such as leg presses to be functional and exercises such as a Supine Hip Extension Back on Ball. This requires an understanding of what each exercise does. The main thing that needs to be understood by the health and fitness professional is the goals desired.

The manipulation of chronic exercise variables and the end result of any given exercise is of utmost importance when prescribing a truly functional exercise program. The effects of sets, reps, tempo rest and the actual exercise needs to be understood in regards to the muscular system, the endocrine system, the cardio-respiratory system, pressure increases or decreases in body cavities, effects on intestinal peristalsis, autonomic nervous system influence and the energy systems of the body. An example of this is understanding that long duration low intensity cardiovascular training has a stimulating effect on the aerobic energy system, the Sympathetic nervous system, an increased activation of the flight or fight endocrine system, increased vascular flow particularly to the lower extremities and increase of the use of stored lipids as a fuel substrate. It also needs to be understood that metabolically its effect on the metabolic rate is limited and lasts for only the duration of the exercise and increases stress hormone production so for the stressed and overweight individual it may not be the most functional exercise choice for improving metabolic rate and losing rate.
A exercise modality such as Swiss Ball exercise may be a better modality for this person because breathing may be controlled therefore reducing stress hormone production, be neurologically stimulating so engage the nervous system for many hours after exercise therefore increasing basal metabolic rate, improving posture and core stability therefore better supporting the organs and improving functions such as digestion and elimination, functions which are already compromised in the stressed out person and being fun, providing motivation, variety and adherence to the program.

A return to functional exercise also means the end of generalized programs given out in gyms and health clubs. With the understanding of what truly makes an exercise functional these programs become obsolete and truly personal programs become the norm, not the exception. Hopefully this article inspires you to go further with your education and learn to truly care for your clients. All it takes is a little patience, thoroughness and thought!

Sri Ramakrishna – Indian Mystic

This quote is powerful in what it is saying and can be interpreted in many ways. The classical interpretation of this quote is that God (or nature, the universal energy, the tao etc) is always there to assist us, we just have to be aware of it and open ourselves to it.

It can also be interpreted as the feeling of the flow state. The flow state is that magical state where time seems to stop and everything is perfect. We often see this state in sporting events as athletes get into ‘the zone’ and perform incredible feats. This is the stage that I think we all look for in our training and sporting goals. This state, as the quote says is not a random thing but a state that can and should be cultivated. If this state is cultivated, it can be more easily accessed time and time again leading to better performance.

One method of accessing this flow state is visualization. This method has been highly researched and is incredibly powerful. It has been found that by just visualizing a movement it fires the same motor circuits in the body used by the muscles! Many experiments have been done where the subjects have been able to increase their strength by up to 20% by just visualizing the movement! Visualization helps refine motor programs to the state from which they become automatic allowing you to fully concentrate on the task at hand.

To put this into practice in your rest periods at the gym visualize the next set. Look at every detail and try to include that in your vision. Try to involve your other senses such as how the set feels, what sounds, what smells are involved. Before a sporting game visualize how you would like to perform. Anticipate every opportunity or outcome and prepare strategies for it. By doing this you will be preparing for the game not only mentally but preparing your physiological, neuronal and hormonal systems.

Good luck and reach your potential

Paul

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