Way OT: help me with my posture!

[Anonymous]

Hi all. I'm a new mom with an almost 4 month old DS. I'm about 5'7", 120 lbs currently (about 5 lbs above pre-pregnancy weight) and am in good health. Get lots of exercise, eat healthy foods (though I do not limit calories or otherwise diet), and I haven't previously made a point of doing back-specific exercises or strength building exercises (other than pushups, but I don't have time for those these days!) but I do carry around a little chubby 15 pounder all day.

I have noticed in almost all of my pictures that I have TERRIBLE posture. I mean, like, question mark style. I've tried hard to correct it, but I find myself slumping all of the time! (At least I catch myself). The problem is, though I've tried hard to correct, it's hard to keep my mind on posture when I have so much else going on (not to mention, have a baby that I'm bending over).

Anyone else overcome bad posture issues? I'm concerned about the way it looks, but I'm more concerned about long-term health impacts.

FWIW, I am not calcium, vit. d, or other nutrient deficient...

I'm 36 years old.

I do hope someone can help. I'm wondering if I need to see a doctor about this -- am open to that -- but also want to make sure it's not just a bad, slouchy habit that I can overcome on my own.

Please, help me sit and stand up straight!

[zumbamama]

Yoga, ballet and belly dancing are excellent for posture and learning proper body alignment. I learned to remind myself to keep my shoulders back away from my ears, to not put all my weight on one leg when standing in line or on the metro, to sit up straight at my desk, and to think tall. Once you make it a habit, slouching will start to feel uncomfortable.

Sitting on one of those big bouncy medicine balls instead of chair also MAKES you sit up straight to keep your balance.

DH and I also crack our backs with a few partner-yoga poses. Feels sssssoooo good.

[Anonymous]

Thanks Zumba, I enjoy all of your posts. I wish i had time for yoga, ballet, belly dancing... I've got a velcro baby, a job so I don't want a weekly day away from DS just yet. I know there are mommy and me yoga classes but DS has reflux and is pretty high needs (translation -- would fuss it up during a class). Any tips for me until I can get there? The medicine ball is a good one; any particular stretches you can recommend? Maybe I can get a bellydancing DVD and do it with DS in arms?

[zumbamama]

Yes, get some videos! That's how I did it when mine were small. For yoga, anything by GAIAM or YogaFit is good for beginners. I just ordered Yoga Flava by Robin Downs, and it is also great for beginners...or people who have never tried a downward dog before.

Downward dogs, upward dogs, spinal twists and back bends are all great for posture and lengthening your back...but they take time and patience to perfect and get the hang of it.

Belly dancing videos...I recommend anything by Rachel Brice. She puts yoga into the mix and core control/posture is emphasized a lot.

There's Yoga Booty Ballet videos and NYC Ballet Workout video, but I haven't tried them yet.

Yoga journal is also a great read for posture/alignment tips.

[Anonymous]

Try pilates.

[Anonymous]

I have the same problem. Yoga has really helped me.

[Anonymous]

How about putting a full length mirror in view of wherever you frequently sit? That way, you can catch sight of yourself slouching and correct your posture. Maybe have it near your dining table then move it near the sofa in the evening. After a few weeks, as Zumba says, slouching will start to feel uncomfortable and you can put your mirror away.

[Anonymous]

I find that if I do isometric tightening of my abdominal muscles while sitting or standing, my posture improves a lot. Try it in front of a mirror to see if this helps.

[Anonymous]

I had very poor posture as a child. My mother gently had me line myself with my shoulders straight back against the wall multiple times a day until I sort of "got" that my shoulders needed to be back instead of slumped and rounded. I recommend this until you develop some muscle memory.

I also recommend doing the Airforce Exercises (a.k.a. the Royal Canadian Airforce Exercises). They are low impact and start out slowly. I think for people like you (and me) who are thin but low muscle mass and somewhat out of shape, and have small children, pilates and yoga can be somewhat intimidating. I can't imagine doing Downward Dog on a regular basis.

[Anonymous]

Second the pilates recommendation - I found it incredibly helpful for building up my "core" after two pregancies. The "core" or the abs and surrounding muscles are key for having good posture. You stand taller - seriously, people have gained an inch from taking pilates and standing up straight.
Although I do consider Yoga intimidating, I think Pilates is not intimidating if done on a small group level - especially if you try the equipment classes first (so then only 2-4 people generally). You take an intro class, and everyone is learning just like you. I for one never really exercised until I did Pilates - and I so NOT coordinated, but if you find the right studio (I recommend Balance Studio in Bethesda), the intimidation factor is nil. Just don't go to an intermediate class on your first time out.

[Anonymous]

I like the Pilates for Dummies DVD. It has basic and more challenging exercises, and very clear instructions, including common mistakes.