Understanding the Relationship between Posture and Exercise

Understanding the Relationship between Posture and Exercise

Many people unintentionally slouch mainly because of sitting all day or physical inactivity. However, poor posture isn’t an isolated case. It usually indicates weak core muscles and affects how well you maintain your form when exercising. 


In the long run, keeping a proper posture may help reduce the exercise-related injuries you experience and support consistent progress.


This article will discuss what makes a good posture, the factors affecting your posture, the effects of improper posture, and some exercises you can try to improve it. 


What Does Good Posture Mean?


Proper posture begins when you stand up straight and tall. Your weight sits over your feet and keeps your body balanced. Your chin and shoulders must also be parallel to the floor, and keep your spine straight. Your hips and elbows must be even, and your knees should be pointing straight ahead. 


Core muscles that connect your upper and lower body are crucial for maintaining proper balance. Your upper body is more likely to fall forward if you have a weak core. Thus, your shoulders will hunch, throwing off the required balance for proper posture. And a weak core will make the rest of your body compensate. Eventually, it may also lead to pain in other muscles.


Stronger leg muscles make standing and keeping your balance easier, while weak upper back muscles may contribute to slouching.


However, proper posture goes beyond keeping your back straight. A strong core and correct posture let you move around quickly and help avoid back injuries.  


On the other hand, disrupted balance can lead to tennis, running, dance, skiing, golf, and weightlifting injuries. 


Factors Affecting Your Posture


While injury could cause poor posture, bad habits are usually the culprits. Looking down at your phone for prolonged periods or working at a desk without proper desks can give you a bad back. 


Other factors such as shoes with insufficient support, being overweight, muscular imbalances, occupational stress due to poor ergonomics, and inadequate support when sleeping can also contribute to poor posture. 


Effects of Poor Posture on Your Body


Besides slouching, poor posture can also affect your body in the following ways:


  1. Poor posture throws off your body’s muscles and bones, preventing the free-flowing of signals from the sciatic nerve. Individuals may eventually develop sciatica, a pain traveling through the back of the thigh, calves, and feet. 


  1. Improper posture significantly strains the lower back muscles, especially the posterior chain. Eventually, a weak core affects hip stabilization and extension, limiting your range of motion and can lead to hyperlordosis


  1. Looking down at a desktop or phone puts a lot of pressure on your surgical spine, shoulders, and neck. 


  1. Poor posture affects how well fluids, including blood, circulate your body, muscles, and nerves. 


  1. Neglecting to correct the imbalances causing poor posture can lead to further muscle and joint damage. 


  1. Exercises to Improve Posture


While you can correct your posture with a supportive brace or set reminders to stand up straight, regular exercise can help strengthen your core and upper back muscles, keep your body balanced, and avoid slouching. 


You can add planks, medicine ball twists, reverse dumbbells, downward-facing dog, hip flexor stretch, and foam roller bridge to your exercise routine to improve strength and loosen tight core muscles. 


Working Out to Stand Taller


Besides having a better self-image, a proper posture can improve your spine health and help you perform your daily tasks more efficiently. Exercising can give you a healthier body and a firmer back. 


Do you want to improve your posture and overall health? We got you covered! The Fit Factor PT is an exclusive, results-driven personal training studio in Wellesley. Contact us now to get started!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley