Is There Such Thing as Good Posture?
Growing up in the dance world meant constantly receiving corrections, assessments, and judgements about posture, along with an ongoing awareness of alignment and form. I would often hear things like “chin up, shoulders down, ribs in, tailbone under, etc” creating a stiff breathless figure unable to move much less dance. If there’s anything my decades of movement training has instilled in me it’s the power of the body’s ability to adapt.
For many, posture exists on a binary scale: it’s either “good” or “bad.” The truth is we mold and shift between countless postures throughout the day to support every movement we make. Your posture changes when you’re driving, cooking, working, showering, watching tv - literally everything. This leads me to approach posture as a living breathing thing. Today we’ll explore the endless possibilities of posture, and how it impacts every move you make. Let’s dive in!
The Home Base
In Pilates we work from a “neutral pelvis and neutral spine.” Think of this as your foundation. The place you go back to time and time again for optimal skeletal and muscular support. This neutral honors the natural curvatures of the spine, prevents injury, and improves overall bodily function and comfort. It looks like this -
In “neutral,” your bones are stacked one on top of the other like hundreds of little LEGO bricks. That being said, neutral is a tool, not a fixed destination. It gives us a baseline to work from—not a rigid position to force our bodies into. We’re meant to leave neutral—to flex, extend, twist, side-bend, or roll—but it’s there to return to for grounding, alignment, and support.
Let’s Play!
Wherever you’re reading this, slouch down. Really sink into your chair. Give into your weight.
Now lift an arm overhead.
Rough right? Major compressed range of motion.
Okay, now stack your bones. Find your “neutral” for today. Take a big breath.
Now lift your arm overhead.
EASY.
Posture dictates movement efficiency!
Keep It Moving Folks
Generally speaking, there isn’t one specific posture we should live in. We are meant to move, shift, adjust, pivot, sit, stand, lie down, run, lift, crawl, skip, jump, dance and so much more throughout our days and lives. Therefore, we can assume we need muscular and skeletal support to uphold these endless postures. For me, this is where Pilates and strength training come in. I move in the studio to support the moves I do outside of the studio.
Strength Strategies for Postural Support
Breathe: Full expansion of the diaphragm sends circulation to the whole body, and quite literally gives you life.
Strength Training: More muscle = more support! A stronger back, glutes, neck, and deep core keep your skeleton stacked- not slumped.
Consider the Feet: When was the last time you walked around barefoot? Or rolled out the bottom of your foot? Each foot contains 29 muscles and are the foundation of your posture.
Open your eyes: The eyes tell the spine what to do. When you look down, your spine goes down!
Take Frequent Breaks: Get up from your desk often. Our bodies crave movement & variety.
“Good posture can be successfully acquired only when the entire mechanism of the body is under perfect control.”
- Joseph Pilates
A Gental PSA
Posture isn’t about being perfect—it’s about giving your body options. The more support you’ve got (think: strong muscles, mobile joints, connected feet), the easier it is to move through your day with less effort and more ease. So whether you’re lifting, lounging, or just trying to sit through another Zoom call, remember: stack your bones, breathe big, and keep things moving!
