How Do I Look in the Mirror? 5 Visual Cues to Improve Your Posture
Do you ever catch yourself when walking in front of a storefront window and ask yourself, “Who is that old person all stooped over?” only to realize that it’s you! Gravity is working on our bodies 24/7, and our society is very flexion oriented. Think about sitting at your computer, texting on your phone, bending over to make beds, taking dishes out of the dishwasher, clothes out of the clothes dryer, gardening! On and on it goes.
Standing in optimal alignment (the correct curves in our neck, upper back, and lower back) improves balance, breathing, digestion, efficient walking and more. One simple way to improve posture is with visual imagery.
Visual imagery cuing had been used in the sports world for decades. Most people think in terms of pictures, not words. We know that by just the use of an image, physical performance can improve. Also, according to Lohse et al and Zachry et al visualization suggests that an external focus of attention enhances movement economy, and presumably reduces "noise" in the motor system that hampers fine movement control and makes the outcome of the movement less reliable. In other words, the brain is reprogrammed to reduce any unnecessary and unwanted muscular tension, thus increasing the time to failure and decreasing perceived exertion.
It Starts with Posture
First, assess yourself.
Stand with your back against the wall, heels and buttocks touching.
Now bring your upper back against the wall.
Can you then bring the back of your head against the wall without allowing your chin to lift up or your low back to arch?
If you have to lift your chin or arch your lower back to touch the back of your head to the wall, your neck and upper back muscles are tight.
Below are 5 visual cues to help improve posture.
Garlic Breath: In standing, imagine someone is standing in front of you with bad breath. You don’t want to offend them, so you subtly pull your head back over your shoulders to give yourself a little distance. Hold 5 seconds and relax. Repeat 5 times.
Stand Tall: Imagine a bungee cord running from the top of your head to the ceiling. Or visualize a mother cat lifting her kitten up by the scruff of the neck.
Arrows: Widen your collarbones as if they were arrows, shooting off the tips of your shoulders.
Balloon: When walking, imagine your head is a floating balloon, gliding along above your shoulders.
Shoulder Boats: Slide your shoulder blades down your upper back as if they were boats sliding down a waterfall.
As you try these visual cues on for size, become aware of any changes in your posture. Some may resonate more with your body than others. And if you think of your own visual cue, that’s the best because your subconscious already has a memory with that image. I once had a patient who was having trouble with the bungee cord cue but then he thought of a holiday ornament hanging from a tree and that did the trick!
Think of these throughout the day to improve your alignment. “Little bits” often can make a big difference. And enjoy your newer, younger looking posture!
References
Wu WF, Porter JM, Brown LE. Effect of Attentional Focus Strategies on Peak Force and Performance in the Standing Long Jump. J Strength Cond Res. 2011 Nov.
Keith R. Lohse and David E. Sherwood Defining the Focus of Attention: Effects of Attention on Perceived Exertion and Fatigue
Zachry, T et al. Increased Movement Accuracy and Reduced EMG Activity as a Result of Adopting an External Focus of Attention. Brain Research Bulletin Oct 2005