The benefits of improving your postural alignment have been known for decades. Here and some of the exercises and stretches that can to you achieve it.

What is postural alignment?

Postural alignment refers to the position and orientation of your body parts in relation to each other and to the environment. It affects how you move, balance, and perform various activities. Poor postural alignment can lead to musculoskeletal pain, especially in the head, neck, and trunk regions. The occurrence of postural deviations is high in school-aged children and adolescents; while some changes are common in human growth and development, others may harm the quality of life.

Benefits of improving postural alignment

According to research, improving your postural alignment can have several positive effects on your health and well-being, such as:

• Reducing pain and disability: Studies have shown that exercise interventions that target postural malalignments can reduce pain intensity and improve physical function in people with chronic pain. Postural awareness, which is the ability to sense and adjust your posture, is also associated with lower pain levels and better mental health.

• Enhancing breathing and circulation: Proper postural alignment allows your lungs to expand fully and your heart to pump blood more efficiently. This can improve your oxygen intake and delivery to your tissues, which can boost your energy and metabolism.

• Preventing injuries and degeneration: Poor posture can cause excessive stress and strain on your muscles, joints, ligaments, and discs. This can increase the risk of injuries and accelerate the wear and tear of your spine. By aligning your posture, you can protect your body from damage and maintain its optimal function.

• Improving appearance and confidence: Good posture can make you look taller, slimmer, and more confident. It can also project a positive image to others and enhance your mood and self-esteem.

• Balance and postural control are connected in older adults.

  
  

Exercises and stretches to improve postural alignment

There are many exercises and stretches that can help you improve your postural alignment. Here are some examples for general populations. This is not medical advice, please consult a health professional for a thorough assessment and advice.
Exercise protocols of at least 2 to 3 times a week present gains in neuromuscular adaptations, as accepted by the American College of Sports Medicine guidelines. Changes subsequent to postural mal-alignments are based on the interaction of the central and peripheral nervous systems, as well as muscular and skeletal structures. Posture is not just about muscles and bones. ‘Postural tone’ is very much dependent on the nervous system and even mood.

Chin tucks:

This exercise helps correct forward head posture, which is common among people who work on computers or use smartphones. To perform a chin tuck, sit or stand with a neutral spine and gently pull your chin back toward your neck. Hold for a few seconds and repeat 5 times.
There is strong evidence showing an improvement in forward head posture in response to exercise intervention.

Shoulder blade squeezes:

This exercise helps strengthen your upper back muscles and retract your shoulder blades, which can prevent rounded shoulders. To perform a shoulder blade squeeze, sit or stand with a neutral spine and bring your arms to horizontal in front of you. Hold a towel of elastic band in front of you with your thumbs turned out. Try to open your arms by squeezing your shoulder blades together. Hold for a few seconds and repeat 5 times.

Chest stretches:

This stretch helps loosen your chest muscles, which can become tight and pull your shoulders forward. To perform a chest stretch, stand in a doorway and place your hands on the door frame at shoulder level. Step forward with one foot until you feel a stretch in your chest. Hold for 20 seconds and switch sides.

Cat-stretch:

This exercise helps mobilize your spine and improve its flexibility. To perform a cat-stretch, get on all fours with your hands under your shoulders and your knees under your hips. Inhale and arch your back, lifting your chest and tailbone up. Exhale and round your back, tucking your chin and tailbone in. Repeat 5 times.

Wall Plank:

This exercise helps strengthen your core muscles, which support your spine and pelvis. To perform a plank, stand facing a stable wall and lean into the wall with your elbows under your shoulders and your feet flat on the floor. Hold your body up until it forms a straight line from head to heels, and without the hips sagging into the wall. Keep your abs tight but without too much effort. Hold for 10 seconds.

Summary

Postural alignment is important for a pain-free body because it affects how you move, breathe, function, and feel. By improving your postural alignment through exercises and stretches, you can reduce pain, prevent injuries, enhance performance, and boost confidence.

References:

Bayattork M., Sköld M.B., Sundstrup E., Andersen L.L., Exercise interventions to improve postural malalignments in head, neck, and trunk among adolescents, adults, and older people: a systematic review of randomized controlled trials, Journal of Exercise Rehabilitation 2020 Feb;16(1):36-48.

Cramer H., Mehling W.E., Saha F.J., Dobos G., Lauche R., Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients

Schamberger W. Malalignment syndrome in runners. Phys Med Rehabil Clin N Am 2016;27:237-317.