Stand straighter, feel better, live longer!

Does it really matter?

If, like me, you are a woman of a certain age (read post menopauisal) it is worth noting that a fairly reliable predictor for the likelihood of osteoporotic spinal compression fracture is the occiput /wall test. The occiput to wall distance (OWD), a measure of kyphosis, has been associated with postural instability, osteoporosis, disability and depression. Reference

You can’t choose your family!

There are inherited factors that affect bone development, so. If a close relative has suffered a fracture linked to osteoporosis then your risk of a fracture is likely to be greater than normal. This is not to be taken lightly, as spinal compression fractures impact significantly on the quality of life and occur in nearly 700,000 patients each year.

Improve your profile with postural awareness

And I don’t mean your online visibility. I am referring to your outline, I will never forget those TV ads for the Playtex 18 hour girdle and the before and after pictures from the side, It was like magic, if a little confusing when you are only 10. I do however recall hearing a friend mention the phenomenon of the ‘menopause pot’ and I’m talking about a ‘pot belly’ not a piece of crockery! There is no doubt that the menopause has a raft of undesirable consequences and for many women weight gain is one. But it is absolutely the case that a forward tilted pelvis is more likely to give the appearance of a pot belly. So by learning how to position the pelvis in neutral we can optimise posture and improve your profile. Practice Pilates regularly and the ‘menopause pot’ may just be a thing of the past!

Does poor posture cause injuries?

This is a much debated viewpoint, however in my vast experience although poor postural habits may not be the cause of a muscle or joint problem. It can definitely be the case that postural habits play a significant part in slowing or preventing spontaneous recovery following injury. A simple tip is to ask a friend or family member to video you as you are sitting, standing and walking, ideally when you are unaware. This will draw your attention to any areas requiring attention. It is the unconscious nature of these movement habits that allows perpetuation and guidance and support is often called for to correct and improve posture.

Stand up straight and feel happier!

The connection between posture and mood is a fascinating one for me and a study by Veenstra et al found that a “stooped posture led to more negative thoughts overall compared to straight (or control) postures” If you feel like you could do with a ‘lift’ try standing up tall. Connect your mind to your body and stand with your feet under your hips, knees unlocked, tailbone towards the ground, breastbone lifted, collarbones open, lengthen the back of your neck and grow your head towards the ceiling!

Posture, Making a change

I recommend you take action sooner rather than later. The good news is Pilates is the perfect antidote to poor posture and it is in my opinion one of the most important things we can do for our bodies (I may be biased). Pilates will help us to develop our awareness of ideal posture and develop our ability to tune into how we hold our bodies as we go about our day. Eventually with practice we will be able to do this regardless of whether we are in class, sitting at a desk, hanging washing, running around with the vacuum, driving to work, feeding a baby, relaxing on the sofa or hitting a golf ball!

Small changes can make a big difference

The general principles when making adjustments to posture are to stretch and release tight/overactive muscles and reeducate and strengthen weakened/inhibited muscles. Making any changes takes regular practice and there is always a possibility that the body may experience an adjustment reaction so guidance and support may be indicated. However if you persevere it will pay off!

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Moving through Menopause: Who am I now?

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Boost your mood, build muscle and bone with my Bone Healthy Pilates Online. We will target the major muscle groups, incorporate the principles of ideal posture and alignment and move with precision and control.

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I am excited to introduce Bone Healthy Hatha Yoga to Precizion Virtual Studio. Make 2021 your year to flourish; we will challenge the balance, strengthen muscles, load bones and improve your flexibility. Coming Soon!

Chartered Physiotherapist. Passionate about movement as medicine. Using pilates and yoga to mitigate the symptoms of the menopause. Contact

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