The New Rules of Posture

1. Posture is dynamic: Your unique negotiation with gravity and movement

"The essence of posture, then, is the unique way in which each of us negotiates between moving and holding still in relationship to gravity."

Redefining posture. Posture is not a static position but a dynamic process of orienting ourselves to gravity and our surroundings. It's an ongoing negotiation between stability and movement, reflecting our personal history, cultural background, and emotional state.

Interaction with the environment. Our posture emerges from how we orient ourselves to life events, how we feel about them, and how we move towards or away from people and things. This constant interaction shapes our body's habitual patterns of tension and release, ultimately forming our unique postural signature.

• Key factors influencing posture:
  • Personal history and experiences
  • Cultural and religious standards
  • Geographical features and environment
  • Media images and societal expectations
  • Relationship with gravity

2. The six healthy posture zones: Foundation for open stabilization

"The six posture zones are united by this deep fascial passageway."

Understanding the zones. The body has six key regions crucial for creating open or closed stability: breathing muscles, abdomen, pelvic floor, hands, feet, and head. These zones are interconnected through fascia, a web-like connective tissue system that pervades the entire body.

Open vs. closed stability. By learning to use each posture zone correctly, we can build open stabilization within our body and improve our orientation to the world around us. This approach allows for a more adaptable, resilient posture that can easily respond to life's demands.

• Benefits of open stabilization:
  • Improved balance and coordination
  • Enhanced body awareness
  • Greater ease of movement
  • Reduced risk of pain and injury
  • Better emotional regulation

3. Breathing as a cornerstone of healthy posture and overall well-being

"To restore healthy posture, you must teach yourself to breathe well."

Breathing-posture connection. Healthy breathing is essential for maintaining good posture and overall health. It affects every aspect of our body's functioning, from mental state to digestive efficiency, and plays a crucial role in how we move and carry ourselves.

Restoring healthy breathing. Many people have dysfunctional breathing patterns due to stress, poor posture, or habit. Relearning proper breathing techniques can have profound effects on posture, mood, and physical health.

• Key aspects of healthy breathing:
  • Diaphragmatic engagement
  • Three-dimensional rib cage expansion
  • Proper balance of inhalation and exhalation
  • Nose breathing for optimal air conditioning and nervous system regulation
  • Awareness of breathing patterns in different activities and emotional states

4. Core stability: The inner corset for spinal support and efficient movement

"The secret to prevention and elimination of low back pain is sustained contraction of the TA."

Understanding the core. The core is more than just abdominal muscles; it includes the deep muscles that wrap around the spine and pelvis. The transversus abdominis (TA) is particularly important for providing stability to the lower back and supporting efficient movement.

Developing inner corset support. Learning to engage the TA and other deep core muscles can dramatically improve posture, reduce back pain, and enhance overall movement efficiency. This support should be maintained at a low level throughout daily activities.

• Benefits of a strong inner corset:
  • Improved spinal stability
  • Reduced risk of back pain
  • Enhanced breathing efficiency
  • Better balance and coordination
  • Improved overall posture

5. Hands and shoulders: Messengers of the heart and key to upper body freedom

"Your arms' horizontal action reflects your relationship to the world outside yourself."

Upper body connection. The hands and shoulders play a crucial role in our interaction with the world and expression of emotions. Tension in these areas can significantly impact posture and overall well-being.

Releasing shoulder tension. By learning to use the shoulders and hands more efficiently, we can reduce unnecessary tension and improve our posture. This involves understanding the anatomy of the shoulder girdle and practicing exercises to engage the correct muscles.

• Key points for healthy shoulder use:
  • Engaging the serratus anterior muscles for scapular stability
  • Balancing the use of upper and lower trapezius muscles
  • Cultivating awareness of hand use and its impact on the entire body
  • Practicing "skintelligence" for improved coordination and reduced tension

6. Feet: The foundation of posture and gateway to grounding

"Think of the magic of that foot, comparatively small, upon which your whole weight rests. It is a miracle. . . ."

Foot-posture connection. Our feet are the foundation of our posture and play a crucial role in how we interact with the ground. Proper foot function is essential for maintaining balance, absorbing shock, and propelling us forward in walking.

Cultivating foot awareness. By developing greater awareness and proper use of our feet, we can improve our overall posture and movement efficiency. This includes understanding the anatomy of the foot, practicing exercises to improve foot function, and choosing appropriate footwear.

• Key aspects of healthy foot function:
  • Balance between the inner and outer arches
  • Proper heel-to-toe weight transfer in walking
  • Engagement of the toes in push-off
  • Sensory awareness of the ground through the feet
  • Appropriate shoe choices for foot health

7. Head and senses: Balancing perception and orientation for optimal posture

"A sense of space allows us to have goals and destinations outside ourselves."

Sensory integration. The head houses our primary senses for balance and orientation: eyes, ears, and the vestibular system. How we use these senses significantly impacts our posture and overall body coordination.

Releasing head and neck tension. Many people hold unnecessary tension in the head and neck, which can negatively impact posture throughout the body. Learning to release this tension and use the senses more efficiently can lead to dramatic improvements in posture and movement.

• Strategies for improved head and neck use:
  • Cultivating peripheral vision for better balance and spatial awareness
  • Practicing relaxation of the jaw and tongue
  • Developing awareness of the suboccipital muscles
  • Balancing the use of focused and open attention
  • Exploring the relationship between eye use and overall body tension

8. Walking: The embodiment of healthy posture in motion

"Your walk is your posture in motion."

Walking as posture in action. How we walk is a direct expression of our postural habits and overall body coordination. By improving our walking pattern, we can reinforce and enhance our overall posture.

Elements of healthy walking. Efficient, graceful walking involves a complex interplay of joint rotations, muscle activations, and sensory awareness. By breaking down the components of healthy walking and practicing them individually, we can gradually improve our gait.

• Key aspects of healthy walking:
  • Proper weight transfer through the feet
  • Hip joint rotation and pelvic movement
  • Spinal rotation and counter-rotation
  • Arm swing coordinated with opposite leg movement
  • Balance between pushing and reaching actions

9. Articulate living: Cultivating variety in movement for enhanced posture and creativity

"Whether or not we are aware of it, our movement is always accompanied by sensation, because moving and sensing are linked within our nervous system."

Movement variety for better posture. Engaging in a wide range of movements helps maintain flexibility in our fascial system and enhances our overall posture and body awareness. This variety also contributes to improved cognitive function and creativity.

Exploring new movements. By deliberately exploring unfamiliar movements and sensations, we can break out of habitual patterns and discover new possibilities for posture and expression. This exploration can be both physically and emotionally liberating.

• Benefits of movement variety:
  • Improved fascial flexibility
  • Enhanced body awareness
  • Increased creativity and problem-solving ability
  • Better overall coordination and balance
  • Emotional release and stress reduction

Last updated: October 5, 2024