Do You Have Good Posture and Balance?

What do posture and balance mean?

What do good posture and balance mean? In physics, something is said to be in balance when it is in equilibrium. The center of mass is then located above the base of support (the downward force of gravity is equal to the upward force of the support surface). If the center of mass is misaligned with the base of support, the object will tip over, or a force—work—is required to regain balance. In a healthy human body with good posture standing perfectly still, the center of mass is located slightly above the navel on the plumb line.

In our case, with the living body becoming slightly misaligned, the force to bring the crooked body back into balance comes from the musculature and fascia, which must actively counteract the imbalance. Muscle fibers then contract and perform work, together with the myofascia, to prevent the body from tipping over. The body can also lean against something, like a wall, to avoid falling. In that case, the force comes from the wall (an extra support surface), and the musculature and fascia do not have to take on as much responsibility.

Our body must constantly be able to counteract imbalances as we move quickly, and sometimes we misstep, and usually, it works out fine. For this to work, fast and well-functioning communication between cells and different tissues is required, which in turn requires a healthy and well-functioning fascia with no blockages in its flow. It is the fascia that keeps track of what is happening and is responsible for the cohesive function and communication together with the nervous system. But, and it is important to point out, nerve receptors and nerve fibers are embedded in the fascia, so without a well-functioning fascia with functional flow, nerve signaling is also inhibited.

A healthy fascia provides the conditions for muscles and fascia to have optimal mobility, a well-functioning energy supply with an influx of nutrients and oxygen, removal of waste products, and more, and optimal coordination via the nervous system (proprioceptive ability). It also requires sufficient strength and endurance in the muscles and fascia, so some training is necessary for that. But to be able to train for strength correctly, the body needs to be straight so that joints, fascia, and musculature are loaded evenly between the two halves of the body. The body's center of mass must be directly over the base of support and not leaning to any side, forward, or backward.

What can cause poor posture?

Everything we subject our body to, everything we do in our daily lives, affects our posture. Of course, we can be exposed to accidents and traumas that cause injuries, which then affect how we use our body and worsen our posture. But even daily life has a greater impact than we might think. Poor posture is also often caused by a misaligned pelvis. The pelvis is not a "fixed skeletal unit" but consists of two halves, joined by a cartilaginous joint between the right and left sides of the pubic bone, the so-called symphysis. This cartilaginous joint is not fixed and can be displaced in different directions, for example, from a fall or due to repetitive incorrect loading. Tense muscles and ligaments can also pull the pelvis out of alignment. A misaligned pelvis creates subsequent problems for the entire body's balance and posture and also causes uneven wear on joints, such as the hip and knee, which in turn can lead to osteoarthritis. A misaligned pelvis should be corrected, for example, with a fascia treatment.

Here are some examples of what can contribute to imbalance and poor posture, but the list could be longer;

Injuries and traumas.

Illness, being bedridden with little mobility.

Sedentary work, where one moves too little and tends to sit leaning forward-

Stress worsens fascia and posture, for example, by shrugging the shoulders, tensing the neck muscles and jaw, which in turn tightens muscles and fascia around the ribs and thus the lungs, contributing to impaired function and altered movement patterns.

Too little sleep and recovery creates stress in the body.

What we eat affects our fascia and mobility.

Overstraining certain body parts through monotonous work leads to tension and pain that affect movement and posture.

Pregnancy and childbirth can cause tension and misalignment in the pelvis, leading to a continued imbalance throughout the body with poor posture.

How is my health affected by having good posture?

Good posture and balance make us feel better, both physically and mentally. Research shows that when we straighten up our body, we feel better mentally and, of course, physically as well. Good posture means the body is used more symmetrically, so that joints, musculature, fascia, etc., are not overloaded but wear more evenly. Fascial flow, and thus the body's communication, is not hindered anywhere, and we then achieve better mobility and balance.

What happens if I don't have good posture?

Poor posture puts a strain on the entire system, and all bodily functions deteriorate. The chest is compressed and breathing is impaired, which can lead to lung problems with pneumonia. The diaphragm is inhibited, and the vagus nerve will in turn be inhibited. We will feel mentally compressed because we are physically compressed!

Poor posture and imbalance also cause joints to be loaded unevenly, the articular cartilage wears down, and eventually, osteoarthritis develops.

When our body is crooked, meaning the center of mass is shifted in some direction, it means that certain musculature, fascia, the nervous system, and more will be constantly overloaded and overstrained. The joints will be loaded unevenly; some are subjected to far too much pressure while others receive too little load. High pressure will create a densification in the fascia, which means the flow thickens, and the viscosity increases. The consequence of this is that the pressure on nerve receptors, nerve fibers, blood vessels, lymphatic vessels, muscle fibers, and more increases, and everything will function and flow less effectively. Mobility decreases, the pressure on pain receptors increases, they then signal more pain, and we move even less, creating a worsening vicious cycle.

The densification, the increased viscosity in the flow, also causes collagen production to increase to strengthen the tissue, and the collagen molecules densify and stick together. Now we have the beginning of a fibrosis that is more difficult to remedy. The longer we go on with uneven loading on the body, the longer it takes to regain function.

How do I get started with improving my posture?

Two things are important here for improving posture and balance.

Fascia treatment to try to release densifications and get the flow going. This gives the body the conditions to start a healing process.

Afterward, training is required to strengthen tissues that may not have been used properly for a long time. It is important to actively train a more correct movement pattern, otherwise you will soon be back to square one.

Relaxation exercises with slow, deep breathing for a while each evening are a good way to release tensions built up during the day. It de-stresses, calms the nervous system, activates the vagus nerve, and releases tension in muscles and fascia to avoid subsequent problems.

Try to be mindful of your posture in daily life, and not to slump into a forward-leaning position. The exercises don't have to be heavy and difficult. Small movements and constantly thinking about how you stand or sit and load your body. Try to think about how you load your legs, arms, shoulders, etc. Can you perform different movements symmetrically? It's difficult!

For example, use a step and go up and down on it, 10 steps with the left leg first and then the same with the right leg first. How does it feel, is it just as easy regardless of which leg leads? If it feels harder with one leg, then train that leg more times on the step. Do this daily.

Train your balance by standing on one leg. Preferably several times a day, for example, when you brush your teeth, etc. It is usually more difficult with one leg, but then train that one more.

Gentle yoga exercises are good for the body, to gently stretch what feels tight. Performing movements slowly improves strength and balance. Remember that the movements should not be painful.

If you have a bar or similar to grab onto and let your body hang straight down by its own weight, it is an excellent exercise to stretch out the back muscles and fascia. However, it is not that easy and requires some hand and arm strength. Start with just a short time, maybe only a few seconds, and increase it more and more.