Ever since I was little, Mum’s been in my ear about sitting up straight. I used to think it was about “ladylike aesthetics”, but as I got older, I noticed so few of my friends (especially my girl friends) sat up straight. So, like, what the hell, right?
Now that I’m in my thirties and hitting the gym, I’m hell grateful for all that nagging.
It’s the problems arising from habits and lifestyle factors — aka. my own choices — that scare the crap out of me. I don’t want to get to old age, riddled with issues like tension headaches, back pain, neck pain, nerve problems, heart disease, depression, etc. and suffer the terror of knowing I chose (however indirectly) to end up that way.
Adaptive shortening — aka. what happens when you sit badly. Every day. For years.
I first heard the term adaptive shortening in an Athlean-X video about bad posture.
This is when your muscles become short and tight from spending long periods in certain positions. It’s a natural body process, but when it happens around an unnatural position, you lose the robust mechanical structures that keep you mobile and pain-free.
So, say you spend pretty much everyday hunched over a keyboard. This position tends to see us sitting with our arms forward, chest closed and shoulders rounded in.
Without sufficient stretching and strengthening activity, the muscles of the chest eventually shorten, while the muscles in the upper back and shoulders get slacker and weaker.
This leads to a semi-permanent rounding of the shoulders, a hunched posture, “nerd neck”, reduced mobility and range of motion, weakness in certain muscles and joints, and increased potential for injury when other parts of the body try to compensate during certain activities (like reaching for something in the back of the car, lifting your arm up when you shower, or helping a friend move house).
More than a headache
Bad posture can give you headaches. Literally. It messes with the nerves and muscles in your neck, shoulders and back, adding tension where it doesn’t belong. But you probably already knew that.
What you might not know is the link between poor posture and incontinence, constipation and heartburn. Which is just… wow. I would never have imagined that.
I’ve also seen stuff about bad posture being linked to cardiovascular disease, though I’m having trouble finding a source I’d trust enough to share. I’m sure there’s a relationship there, though. If you already have bad posture, you probably have a lifestyle that affects your cardiovascular health anyway. Plus, if you’re suffering the obvious effects of bad posture, you’re not going to be in the mood to exercise or do anything particularly active or healthy.
Not a life sentence, but still takes time
Bad posture brought on by habit and lifestyle isn’t a forever problem. Your muscles adapted their way into this mess. Which means you can adapt your way back out again. But it won’t happen straight off the bat.
You need to target the shortened muscles with exercise, helping them stretch and become supple again, while strengthening them so they can continue to adequately support you.
You also need to target the opposite muscles, aka. the antagonist muscles and their surrounding helpers. In the case of shortened chest muscles, the opposites are the upper back and shoulders. Targeting the opposites will help your body retain the benefits of workouts targeting the shortened muscles, and generally keep you fit and strong in the long run.
Things to watch and learn
Here’s that Athlean-X video I mentioned before. This is my favourite resource for learning about physiology and exercise. It’s not some roided up meathead channel. There’s body science here, and the muscle marker stuff is so interesting!! 👌
Here are a couple of short videos about working your shoulders:
This is from an article about planking, which is a nice and simple exercise to help your posture and core strength:
By strengthening your back, chest, shoulders, neck, and abs, this exercise makes it easier to keep your shoulders back and your lower back in a neutral position while sitting or standing — two vital components of good posture.
Planks also help you develop isometric strength in your core muscles, which gives you the power to keep from hunching while standing or sitting for long periods of time.
Finally, yoga can be decent for posture work too. Look for chest openers or “heart chakra” stuff. Some of the more advanced yoga poses can be hazardous if you’re not ready (physically, mentally, educationally), so start slow and work your way up.
If you’re pregnant, have very bad posture already, or have any pre-existing structural issues that might increase your risk factor, please talk to a doctor, physio, certified PT before smashing a new workout.
Play safe, friends! 🤗