Categorized | Primary, Ultra Running Races

Proper standing for good posture and a balanced body

Posted on 28 September 2010

Guest Post by Katalin Gémes, ProTeam Member.

It’s important to learn the technique of proper standing because you do this “exercise” quite frequently in your everyday life!

If you watch people standing you can see several types of “standing styles”. A lot of people push their belly forward or bottom back while keep their core muscles in a relaxed position. This means that the entire load is on the joints while the spine and hip joints are imbalanced. If you practice standing that way, your muscles will learn to keep this imbalanced position.  This can lead several musculoskeletal problems such as back and neck strain, scoliosis, hip problems and so on.

You will also use that badly fixed posture while you run. This means your run will be less effective and harmful.

To avoid injury and strengthen the proper muscles, you need to learn how to stand properly.  Learning proper standing will help you to keep a stable core-based position while you run and help to keep the balance and help to approve movement effective.

This exercise can be done anywhere but should first be practiced in front of a mirror until you learn the proper position for your body

  1. Stand in a relaxed position with both feet together.
  2. Watch your toes to keep them in a line.
  3. Focus on a point two-three meters in front of you. (Don’t close your eyes).
  4. Try to stretch your toes apart, finding a balanced position in the middle of your soles.
  5. Contract your button muscles slowly and feel as your femurs rotate outside. Try to keep this outside rotation while you relax the bottom muscles in a slightly relaxed position.
  6. Stretch your knee, but don’t overstretch them. Pull your patella toward your hip and try to keep it in this position while you relax your quadriceps.
  7. Pull your navel toward the spine and try to relax the superficial abdominal muscles, keeping a slight contraction in the deeper abdominals. This movement will fix your pelvis in the proper position and establish the strength center or “hara”.
  8. Do a big backward circle with your shoulders then pull your chest upward while stretching down from your fingers. That movement will fix your shoulder in the right position keeping your shoulder blades closer to each other.
  9. Stretch from the top of your head, but don’t tilt your head backward. Keep your chin toward your chest to feel some slight stretching on the back of your neck.
  10. You can slowly elevate your arm over your head and stretch from them while you pull your shoulders down and keep your shoulder blades close together. That extra stretching will help to strengthen the stabilizer muscles, but it is optional.

The first time it will be difficult to monitor all these things together, but after some practice it will come automatically.  The goal is to reach that awareness keep proper posture most of the time.

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