When someone comes to me wanting to work on their posture, I view this exploration through a fairly wide lens.
This lens includes getting curious about postural and movement habits, daily activities, body history, beliefs, and emotional patterning as it expresses in the body (often unconsciously).
One common pattern I see in my practice is what is sometimes described as a round back, slumped posture or “turtle back.”
This is often accompanied by what’s sometimes referred to as “tech neck” where the whole head juts ahead of the rest of the body.
You may find yourself in something like the position of a turtle as you read this (no judgement!).
Here’s the thing with posture… there is no wrong or bad posture.
Once again… there is no wrong or bad posture.
Our bodies were designed to move and come in and out of different postures throughout the day. Slouching, slumping or reclining, for instance, is not inherently damaging, nor is it morally inferior.
Problems tend to arise when we get stuck in one posture or another over long periods (hours, weeks, months, years) at a time.
What to do?
Today, I wanted to share two simple ways that one might begin to slowly address this rounded back pattern.
(These exercises do require getting down to the floor and back up.)
1. Thoracic (mid-back) mobilization with horizontal towel across your mid-back
This very short video is a good place to start. I would start with a less thick towel roll. Maybe half the height of the towel in the video to start. Do this 1-2x a day, on a yoga or exercise mat. Some mild sensation may arise as your muscles are asked to stretch in new ways, which is fine. If you find yourself breath holding or gripping to get through it, slide the towel up or down a bit to find a more comfortable position, or reduce the height of the towel roll.
2. Follow the pattern
Feldenkrais Practitioner and colleague-at-large, Christine Germain, created this short video to address the same pattern, starting from the front of the body. In this approach, you move into the pattern and then support it, rather than try to stretch away from it. All you need is a foam roller or a firm cushion. Watch here.
Both approaches have value and your body may respond more to one than the other depending on the day, week, or year! I encourage you to experiment with both.
Will you give them a try?
Two wider-lens perspectives on posture:
1. Listen to this “Move Your DNA” podcast episode
Katy Bowman is a biomechanist and one of my favorite, sensible body experts. I enjoyed this geeky deep dive into posture and I bet it will give you at least a couple of interesting ideas to chew on when it comes to how you perceive your own body and movement (and those of the people around you). Listen here.
2. Watch this video, “Is bad posture causing your back pain?”
Ben Cormack is a London based musculoskeletal (MSK) therapist who’s work I’ve followed for a while. His teaching focuses a lot on the intersections of pain, pain science and movement. I always appreciate hearing his practical and straight-forward perspective. Watch the 11min video here.
Will you give them a try?
Two wider-lens perspectives on posture:
1. Listen to this “Move Your DNA” podcast episode
Katy Bowman is a biomechanist and one of my favorite, sensible body experts. I enjoyed this geeky deep dive into posture and I bet it will give you at least a couple of interesting ideas to chew on when it comes to how you perceive your own body and movement (and those of the people around you). Listen here.
2. Watch this video, “Is bad posture causing your back pain?”
Ben Cormack is a London based musculoskeletal (MSK) therapist who’s work I’ve followed for a while. His teaching focuses a lot on the intersections of pain, pain science and movement. I always appreciate hearing his practical and straight-forward perspective. Watch the 11min video here.
I welcome hearing your questions, curiosities and observations!
***
I hope these resources are helpful and informative on their own, and give you a better sense of how I approach the body in my practice (and in my life).As a Somatic Experiencing® student, I can also help track the nervous system patterning or emotions that may arise as we explore habitual postures, and the possibility of inhabiting new or less familiar postures. The way we sit, stand, move and show up in the world is driven by multiple factors that extend beyond muscles and mechanics.
If this is something you’d like to explore together, please check my upcoming availability below and shoot me an email.
Sending much warmth and care,
Helena