Effects of poor posture

In ten sessions, you will feel the difference; in twenty, you will see the difference; and in thirty, you will have a whole new body. – Joseph Pilates

Good Posture & Proper Biomechanics 
(the second part of the core strength equation)

Posture & Biomechanics ~ What are they?

Your mother may have told you to sit up straight when you were a child, and she was right! Good posture is the result of how the different parts of your body relate to one another, and biomechanics is how those different parts move when you perform a task (pick up a glass, walk the dog, drive, etc.) For postural alignment, we look at: Is your head over your shoulders and ribcage or do you stick it forward? Do you hold one shoulder higher than the other? Do your shoulders round forward and your chest collapses downward? Is your spine upright or does it collapsed somewhere? Are your hips level? Are your knees hyperextended, bow-legged, knock-kneed? Are your feet planted on the ground evenly? When any of these areas are out of alignment the results are faulty movement patterns (aka poor biomechanics), dysfunction, bad posture, and usually pain. In ideal alignment, your body rests comfortably in an upright position without straining any muscles or joints to keep you there. The problem with the old "sit up straight" model is that while you may be able to pull your shoulders back and sit up straight, if you’re using a lot of effort to hold yourself there as soon as you stop paying attention…your body will revert back to its poor postural habits.

What does having Good Posture and Proper Biomechanics do for me?

Good posture conveys confidence and is generally perceived as more attractive. Good posture makes you look taller and studies have shown that it can make you happier, experience less pain and risk of disease, and even affects your hormones. Good posture makes turns in dance easier (as their center of balance is correct), and dancers with good posture are seen as being "better dancers" than those with poor posture. Proper biomechanics result in pain-free movement, decreased risk of injury, and graceful aging. And the benefits go way beyond that!

Good posture & biomechanics:

  • keep your bones and joints in the correct alignment so that muscles are being used properly;
  • help decrease the abnormal wearing of joint surfaces;
  • decrease the stress on the ligaments holding the joints of the spine together;
  • prevent the spine from becoming fixed in abnormal positions;
  • prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy;
  • prevents backache, headache, and muscular pain;
  • increases joy of movement;
  • increases sense of well-being, confidence, and ease;
  • improves athletic performance.

What causes "bad posture & biomechanics?"

If you don’t have good posture, you’re not alone! Driving a car, sitting at a computer, holding a cell phone, carrying a heavy purse or backpack, injury, surgery, improper ergonomics at work, repetitive tasks, and just simply poor postural habits - so many activities in daily life can lead to poor posture and poor biomechanics, and it is truly a slippery slope. The results of poor posture and biomechanics are as many and varied as the people who experience them, but may include:

  • Headaches
  • Neck pain
  • Spine & disc degeneration
  • Restricted breathing & organ function
  • Scoliosis
  • Low back pain & instability
  • Shoulder pain & dysfunction
  • Loss of range of motion
  • Muscle spasm and pain
  • Knee & hip problems
  • Loss of balance & coordination
  • Decreased circulation & vitality
  • The list goes on and on…

The Good News?

a dedicated practice at Kona Pilates & Gyrotonic of Chino Hills is designed to help you fix it!

Good posture and proper biomechanics are at the core of every session we teach: Stress Reduction with Chi Kung & Breathwork, the STOTT Pilates method, GYROTONIC exercise, and Kona Pilates' Bootie Barre. We teach the modern principles of awareness, breath, core activation, neutral postural alignment, specific breathing patterns, mental focus, and imagery. We view Pilates to be the “intelligent persons exercise” as we believe that the more you understand what/why/how your body is supposed to be doing a movement, the greater and quicker gains you’ll make. We also feel that the "energetic" focus of GYROTONIC exercise and Chi Kung compliments Pilates in superb ways. Pilates utilizes large pieces of specialized equipment with spring resistance to challenge the body in multiple planes of movement. The resistance of the equipment builds strength in the arms and legs, all while maintaining the stability of the core muscles.   A STOTT Pilates workout targets specific muscles to build balanced strength in all areas of the body so that you can effortlessly and comfortably maintain healthy alignment and proper biomechanics while also training your body how to use your core to support the movements of your arms and legs. GYROTONIC also uses beautiful hand-crafted wooden equipment that is designed to open, move, lengthen while strengthening your entire body. It feels like Tai Chi with the resistance of water. And Chi Kung & Breathwork require no equipment at all, only an open mind.

Curious about these systems? Book your session today and FEEL what they do for your mind, body, and life. (Your body is already thanking you!)

​What is ​Core Strength

Benefits of good posture

Core Strength: What it is, and what it is not...

So let’s start with what core strength is not:

  • Core strength is not just about abdominals and having a six-pack;
  • Core strength does not come from sit-ups;
  • Core strength is not about the big “power” muscles of your body;
  • Core strength isn’t about working harder, adding more weight, or doing more reps.

 So, what IS Core strength?

  • Core strength is having good posture and proper biomechanics;
  • Core strength is learning and using proper breathing patterns;
  • Core strength is activating the often neglected smaller, deeper support muscles of your torso (that turn off with injury or a sedentary lifestyle);
  • Core strength is re-training the body to move correctly again vs faulty developed movement patterns;
  • Core strength is working the body in a balanced way through all planes of movement;
  • Core strength is creating full range of motion in all of the muscles and joints of the body;​
  • Core strength is finding ease and joy in pain-free movement;
  • Core strength is about learning to work mindfully.
Good and bad posture