Posture-Related Problems for Women
Women tend to experience several posture-related problems. Although many people think that large breasts are enviable (and let me just get this off my chest, I think I speak for all men when I say that this type of thinking is wrong!), many problems exist for large-breasted women: shoulder and back strain, headaches, sagging, sore shoulders, and poor posture.27 Breasts encourage the shoulders to round forward - the bigger/heavier the breasts, the greater the rounding that occurs. Unfortunately, as the shoulder girdle migrates forward, the head is also pulled forward resulting in a forward head syndrome and a kyphotic posture. It is this kyphotic , or hunchback, posture that encourages slouching especially in taller, well-endowed women.
It is interesting to note that the current trend of breast augmentation surgery is causing a slew of lower back patients because their back muscles are not strong enough to counter the extra weight of the chest implants. As a result, these women develop poor posture and experience unnecessary pain (as you will read later, it is important to stretch the tight chest muscles and strengthen the weak back muscles in your exercise program to achieve/restore proper balance.) Breasts appear larger with good posture! Read that sentence again. Therefore, try to improve your posture first before ever considering any kind of surgery!2 You don't need to be huge to experience a little extra attention; just pull your sternum up high and welcome the gazes not to mention better health.
Another condition common to women is osteoporosis ("porous bone"). Due to a reduction in physical activity and subsequent loss of muscle, a decrease in bone mass and fragility occurs causing skeletal disfigurations. "Kyphotic postural change is the most physically disfiguring and psychologically damaging effect of osteoporosis and can contribute to an increment in vertebral fractures and the risk of falling."25 Unfortunately, it has been found that many females lose their ability to extend the thoracic spine and develop kyphosis at a relatively young age (starting as early as 22 years old.) This is, yet, another reason to exercise on a regular basis (particularly weight bearing exercises - don't be afraid of strength training!) and pay close attention to your posture.
Since women are designed with wider hips (causing something called a greater Q-angle between the hips and legs when compared to men) to facilitate the child-bearing process, the pelvis will undergo anterior (forward) pelvic tilt if an imbalance exists between the hip flexors and the lower abdominals. This is quite common since the hip flexors (in particular, the psoas muscle) tend to be the tightest muscles in the human body and are much stronger than the often weak lower abdominal muscles. As a result, the pelvis tilts forward causing a hyperlordotic posture (or too much arch in the lower back) and a distended abdomen. Inevitably, this will eventually lead to lower back problems and may also cause pain to occur in the hip, knees, ankles and feet.2,3 Although posture does naturally change during pregnancy, a forward pelvic tilt will not make childbirth easy!6
Women make this problem worse by wearing high-heeled shoes which causes further anterior pelvic tilt and will also tighten and excessively shorten the calves.6,18 Women who wear heels often tend to lean forward when squatting; this will lead to problems when picking up a heavy object from the ground because the greater you lean forward when squatting or bending, the greater the strain on your lower back.2,3 In this situation, the calves must be stretched often (remember to warm-up first though) and it is recommended that flats be worn. It has also been postulated that constrictive clothing such as tight collars, belts, girdles, and garters could adversely affect the spine and compress the abdomen producing a multitude of symptoms.1 It is far better to activate your deep abdominal wall naturally3; thus, the first step towards obtaining a flat stomach and reducing joint discomfort should be to improve your posture.
Awareness
Did I catch your attention yet? In order for you to improve your posture, you must first become aware of your posture and any bad habits that you may have developed. So, I suggest that you check your posture, no matter where you're at - whether you are sitting, standing, or lying down - every 20-30 minutes (set your watch if you must.) You may get into the habit of checking and correcting your posture when the phone rings, when receiving or sending email, during commercials, or even when you are just talking to someone face to face.26 For example, it is common to lean on one side or stand with most of your weight on one leg; correct this problem by distributing your weight evenly between both legs and stand tall. Simply, visualize being pulled up by your head to help straighten out!
John Paul Catanzaro is a Certified Kinesiologist and Professional Fitness & Lifestyle Consultant with a Specialized Honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private studio in Toronto, Ontario providing personal fitness training and nutritional consulting services. John Paul has appeared on television, and has written articles for various magazines and newsletters. For additional information visit his website at http://www.bodyessence.ca or call (416) 292-4356. | |
