MOVEMENT CORRECTION & POSTURAL REALIGNMENT

 

WHAT IS IT?

 

Our posture is how our body holds itself in standing, seated, and in movement.  A good posture helps your balance, prevents injury, and reduces postural and muscular pain.   Movement correction and postural conditioning aligns all body parts so all muscle groups can work together more efficiently, without dysfunction and pain.

 

Movement correction and postural realignment works to create a strong posture by ensuring the spine and pelvis are optimally aligned to help prevent damage, dysfunction, and degeneration. 

 

WHAT IS GOOD POSTURE?

Postural correction is both positional (obtaining the correct positions for your particular body parts) and strength related (strengthening particular muscles to hold your positional posture).  Positional posture correction starts with learned awareness becomes more familiar and easier to hold, then strength related exercises are started.

 

• Feet and knees should be hip width distance apart and forward facing
• Knees soft (not locked or bent)
• Pelvis should be halfway between north and south tilt
• Shoulder blades should be gently held downwards and inwards
• You head should be in line with your spine (think of a piece of string drawing you up from the crown of your head)
• When you have correct standing posture a plumb line falling by the side of your body should fall through your ear, through the middle of your shoulder and hip and slightly forward of your ankle bone

 

Strength-related posture relies on understanding of positional posture and ability to arrange your body parts into their correct position (this will take conscious effort and concentration and gradual awareness of body). 

 

WHY IS IT IMPORTANT?

 

Spinal alignment is essential for cushioning and protecting joints from the stresses of movement and optimising breathing.  Postural defects can cause pain and discomfort, and increase the risk of developing future conditions and injuries.  These misalignments can be corrected to reduce postural pain and movement limitations through correct re-education of posture and movement. 

 

It is important to perform exercises that replicate activities and movements in relation the individual’s lifestyle as muscles, ligaments and tendons adapt to the stresses and strains that they are placed under and therefore adapt to specific activities and sports. 

 

Furthermore, functional movement and conditioning exercises are necessary components in any injury recovery and prevention.  Poor functional control can lead to other musculoskeletal problems developing later.  If no remedial exercise or change in the way we move is undertaken, the condition is likely to return.  

 

Muscle imbalances leave some muscles prone to overuse while others are underused.  Common reasons for muscle imbalances are caused by poor posture (due to lifestyle habits, sedentary living etc.) injury to muscle leading to compensatory muscle being used instead (sports preference, manual work duties etc.)

 

Incorrect movement patterns can reinforce muscle imbalances (as well as cause them) leading to overuse injury of the dominant muscle or strained injury of the weakened muscle.  Without addressing muscle imbalances training and movement habits reinforce this dysfunctional pattern causing postural misalignment injury and pain.

 

Functional movement correct and postural realignment enables one to participate in more physical activities now and later in life.  This type of training creates an awareness in how to move correctly, which muscles should be used in each movement, and to what degree.   This awareness is necessary to ensure bad habits do not return or reinforced. 

 

WHAT ARE THE BENEFITS

 

• Aids Correction of Muscle Imbalances
• Encourages Correct Movement Pattern
• Strengthens Deep Stabilising Muscles
• Aids Prevention of injury
• Creates a Strong Stable Foundation from which to Move

 

WHAT IS INVOLVED?

 

Strength-related postural work involves a series of exercises devised to strengthen the muscles involved in holding your body parts in their correct position.   Pilates based exercises are used to improve technique and functional control of everyday movements such as squatting, bending over, lunging etc.  Through control, conscious realignment, and repetitive repetitions the muscle is conditioned to the correct movement building mobility and strength.

 

 

Reducing Muscle Imbalances

Pilates based exercises target muscle imbalances which lead the body to be susceptible to injury and poor posture.  Focus remains on the deep stabilising muscles alongside mobilising muscles to aid postural alignment, prevent injuries and maintain strong structural support. 

 

Correcting Function Movement Patterns

Functional exercises are related to the sport or activity you are returning to as well as general functional exercises of daily activities (bending, squatting, lifting, holding).  Exercises based on the principles of Pilates are used to create controlled movements that imitate normal, everyday activities, using light resistance.  Gradually co-ordination and proprioception improves, and as the muscles strengthen the efficiency of the movement increases.

 

 

Get in touch if you wish to develop greater body awareness aiding more efficient functioning in both everyday life and in training, for now and for your future health and mobility.