Get Fit with Maurice Looby (4 of 8)

Flexibility and Posture (4 of 8)Flexibility is an important aspect of posture. Exercise, on the whole, is good for posture because it strengthens the muscles and (if regular stretching is done) keeps the muscles supple.Postural problems occur when there is an imbalance or weakness in the muscle groups.Muscles give stability to the joints. If the joints are stable we have a solid platform on which to move. This makes movement more efficient. We are spending more and more time seated; in chairs, sofas, cars.This leads to a low level of effort being required by the body's stabilising muscles. If we don't use it - we lose it!A common postural problem among walkers and runners is over-pronation. As the foot lands, the knee moves inwards, with the foot flattening and turning out. This can lead to common running injuries like plantar fasciitis (heel pain), patellar tendonitis (runners knee), or shin splints.It can also be a cause of lower back pain. Stretching the hip flexor muscles (at front of hips) can help this. Keeping the torso upright, lunge forward with one leg. Front foot should be flat on the ground. Then lower the hips keeping the torso straight.It is important to wear proper footwear when running. Good sports shops will do free gait analyses to assess your running posture and can advise you on suitable footwear.Rounded shoulders and forward head are common postural problems among office workers and drivers. The tips of the shoulders curve in towards the chest and the scapulae may be winged. This is usually the result of tight chest muscles and weak upper back muscles.To remedy this; stretch what's tight and strengthen what's weak. Many postural problems are the result of weak abdominal muscles.The abs support the lower back. If they are weak, your back is at risk. Doing lots of sit-ups is not a swift cure-all here. Actually walking, and especially running, really strengthen and tone the abs. AFTER your run, if you feel up to it, sit-up away.Good Posture Tips• Feet - pointing straight ahead and hip width apart.• Knees - also pointing straight ahead and in line with second or third toe.• Neutral hips• Relaxed shoulders - emphasise drawing shoulder blades back and down, with chest pushed out.• Head - cheekbones should be directly above collar bones. Poor head and neck posture is a major cause of headaches.• Strengthening the muscles at the back of the neck will help.Part 8 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010929-get-fit-with-maurice-looby-8-of-8/Part 7 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/15/4010928-get-fit-with-maurice-looby-7-of-8/Part 6 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/06/06/4010774-get-fit-with-maurice-looby-6-of-8/Part 5 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/24/4010606-get-fit-with-maurice-looby-5-of-8/Part 3 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/09/4010343-get-fit-with-maurice-looby-3-of-8/Part 2 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/05/03/4010287-get-fit-with-maurice-looby-2-of-8/Part 1 of this column is here:http://westmeathexaminer.ie/sport/roundup/articles/2012/04/25/4010193-get-fit-with-maurice-looby-1-of-8/