{"id":1345,"date":"2014-10-19T20:56:38","date_gmt":"2014-10-19T20:56:38","guid":{"rendered":"https:\/\/www.pilateswithpriya.co.uk\/?p=1345"},"modified":"2014-10-19T20:56:38","modified_gmt":"2014-10-19T20:56:38","slug":"align-your-weaknesses-for-better-posture","status":"publish","type":"post","link":"https:\/\/www.pilateswithpriya.co.uk\/?p=1345","title":{"rendered":"Align your weaknesses for better posture."},"content":{"rendered":"

Ever noticed what happens to your posture when you are tired? I definitely slump through my thoracic spine (upper back) and have\u00a0 tendency to round my shoulders. I have a large mirror on the wall in my room and sometimes at night I will catch a glimpse of my posture. If I\u2019m tired out it\u2019s not a pretty sight. Knowing what your bad habits are is key to improving your overall alignment. Bad posture will lead to pain, tightness and weakness. That niggling back pain, shoulder tension and neck ache\u2026could well be due to your posture.<\/p>\n

\"DiagramPosture-01-209x300\"<\/a><\/p>\n

A couple of definitions:<\/strong><\/span><\/p>\n

Posture<\/a>: the way in which your body is positioned when you are sitting or standing. Good posture require the least amount of muscle activity to keep an upright position.<\/p>\n

Good Posture reduces stress and fatigue on the body so helps it work more effectively.<\/p>\n

Alignment<\/a>: the proper positioning or state of adjustment of parts (as of a mechanical or electronic device) in relation to each other i.e. the body constantly works to try and maintain neutral.<\/p>\n

Alignment takes into account the forces on the body and looks at how the body should be.<\/p>\n

I know from my bad habits that I need to remind myself throughout the day and when I am doing Pilates to check my shoulder alignment and pull up through my thoracic spine.<\/p>\n

Top Tip:<\/strong> Work out your weaknesses so you can become stronger. \u00a0Give yourself time to stretch and iron out thoses niggles. 2 examples that I often see:<\/p>\n

1. Rounded shoulders<\/a>: \u00a0Work on lifting through the ribcage (but not sticking it out too far) and sliding the shoulder blades down in your spine. \u00a0Use exercises like chicken wings and try lying on a roller<\/a> to release.<\/p>\n

2. Slumped and rounded lower back? Think about coming into neutral pelvis at certain points throughout the day. Try some pelvic tilts to find neutral and to strengthen the core.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ever noticed what happens to your posture when you are tired? I definitely slump through my thoracic spine (upper back) …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[616,4],"tags":[14,622,619,618,624,623,620,356,171,175,153,118,621,82,617],"class_list":["post-1345","post","type-post","status-publish","format-standard","hentry","category-alignment-2","category-back-pain-2","tag-alignment","tag-back-pain-and-pilates","tag-how-to-improve-your-posture","tag-improve-your-pilates","tag-muscle-tension-and-pilates","tag-neck-pain-and-pilates","tag-perfect-your-posture","tag-pilates-and-alignment","tag-pilates-and-posture","tag-pilates-hampshire","tag-pilates-southampton","tag-pilates-with-priya","tag-postural-alignment","tag-posture","tag-tiredness-and-posture"],"aioseo_notices":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3FIsx-lH","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":1072,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=1072","url_meta":{"origin":1345,"position":0},"title":"Perfect your Posture","author":"Priya Tew","date":"12 October, 2013","format":false,"excerpt":"Think about it, however often in your day do you pay attention to your posture? If you don't do Pilates then I am guessing the answer is not often if at all. Yet our posture plays a large role in how we look, walk, sit and feel on a day\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"posture picture","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2013\/10\/posture-picture-249x300.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":359,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=359","url_meta":{"origin":1345,"position":1},"title":"Pilates helps Back Pain","author":"Priya Tew","date":"3 February, 2012","format":false,"excerpt":"As my Pilates classes have grown and my networking has increases I've had more and more people being referred by Chiropractors or Physio's. A lot of these people are coming because of back pain. What's so exciting is to then hear and see the improvements in people after just a\u2026","rel":"","context":"In "Back pain"","block_context":{"text":"Back pain","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=4"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2012\/02\/back_pain2.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":2410,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2410","url_meta":{"origin":1345,"position":2},"title":"Pilates for tight shoulders.","author":"Priya Tew","date":"10 February, 2018","format":false,"excerpt":"Tight shoulders, neck pain, one shoulder higher than the other, restricted movement in a shoulder or shoulder pain are all issues that we see in the studio daily. There can be many causes, but many arise from our day to day lifestyle. Computers, laptops, smart phones, we all use them\u2026","rel":"","context":"In "Alignment"","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/hm6ogpiiIRE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2428,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=2428","url_meta":{"origin":1345,"position":3},"title":"Where the head lead the body follows","author":"Priya Tew","date":"23 February, 2018","format":false,"excerpt":"Hands up, who uses a smart phone daily? Or sits at a laptop\/computer? I know I do and although it isn\u2019t great for my posture it is something that I need to do in order to work. Modern life is not good for our bodies, so the best thing we\u2026","rel":"","context":"In "Alignment"","block_context":{"text":"Alignment","link":"https:\/\/www.pilateswithpriya.co.uk\/?cat=616"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pilateswithpriya.co.uk\/wp-content\/uploads\/2018\/02\/Screen-Shot-2018-02-23-at-16.54.21-300x294.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":816,"url":"https:\/\/www.pilateswithpriya.co.uk\/?p=816","url_meta":{"origin":1345,"position":4},"title":"Pilates for Posture","author":"Priya Tew","date":"30 November, 2012","format":false,"excerpt":"It's amazing. The more I do Pilates, the more I learn and the more I learn, the more I fall in love with it all over again. This week I've been tired. Toddler is teething and waking in the night. My health isn't in the best of places. 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