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Woman’s Posture From a Man’s Perspective (Part 2) – Awareness
Attitudinal problems for women
Women tend to experience several attitude-related problems. Although many people think that large breasts are enviable (and let me just get it off my chest, I think I speak for all men when I say that this kind of thinking is wrong!), there are many problems for large-breasted women: shoulder and back tension, headaches, sagging, sore shoulders and poor posture.27 Breasts encourage the shoulders to round forward – the bigger/heavier the breasts, the more rounding occurs. Unfortunately, as the shoulder girdle migrates forward, the head is also pulled forward, resulting in forward head syndrome and a kyphotic posture. It is this kyphotic or hunchbacked posture that encourages slouching, especially in taller, well-endowed women.
It is interesting to note that the current trend in breast augmentation surgery causes a number of low back patients because their back muscles are not strong enough to counter the extra weight of the breast implants. As a result, these women develop poor posture and experience unnecessary pain (as you will read later, it is important to stretch tight chest muscles and strengthen weak back muscles in your exercise program to achieve/restore proper balance). Breasts seem larger. with a good attitude! Read that sentence again. So try to improve your posture first before you ever consider any kind of surgery!2 You don’t have to be huge to experience a little extra attention; just pull the sternum up high and welcome the stares not to mention better health.
Another condition common to women is osteoporosis (“porous bone”). Due to a reduction in physical activity and subsequent loss of muscle, a decrease in bone mass and fragility occurs, causing skeletal deformities. “Kyphotic postural change is the most physically disfiguring and psychologically damaging effect of osteoporosis and can contribute to an increase in vertebral fractures and the risk of falling.”25 Unfortunately, it has been found that many women lose their ability to extend the thoracic spine and develop kyphosis at a relatively young age (starting as early as 22 years old.) This is another reason to exercise regularly (especially weight-bearing exercises – don’t be afraid of strength training!) and pay close attention to your posture.
Since women are designed with wider hips (causing something called a greater Q-angle between the hips and legs compared to men) to facilitate the childbearing process, the pelvis will undergo anterior (forward) pelvic tilt if there is an imbalance between the hip flexors and the abdomen. This is quite common as the hip flexors (especially the psoas muscle) tend to be the tightest muscles in the human body and are much stronger than the often weak lower abdominal muscles. As a result, the pelvis tilts forward, causing a hyperlordotic posture (or too much arch in the lower back) and a distended abdomen. This will inevitably eventually lead to lower back problems and can also cause pain in the hips, knees, ankles and feet.2,3 Although posture naturally changes during pregnancy, a forward pelvic tilt will not make childbirth easy!6
Women exacerbate this problem by wearing high-heeled shoes, which cause additional anterior pelvic tilt and will also tighten and shorten the calves. this will lead to problems when picking up a heavy object from the ground, because the more you lean forward when squatting or bending, the greater the strain on the lower back.2,3 In this situation, the calves must be stretched often ( remember that, however, warming up first), and it is recommended to wear flats. It has also been postulated that constricting clothing such as tight collars, belts, girdles and garters can adversely affect the spine and compress the abdomen, causing a host of symptoms.1 It is far better to activate your deep abdominal wall naturally3; the first step towards getting a flat stomach and reducing joint discomfort should therefore be to improve your posture.
Have I caught your attention yet? In order for you to improve your posture, you must first become aware of your posture and any bad habits you may have developed. So I suggest you check your posture wherever you are – whether you’re sitting, standing or lying down – every 20-30 minutes. minute (set your watch if you have to). You can get into the habit of checking and correcting your posture when the phone rings, when you receive or send e-mail, during commercials, or even when you’re just talking to someone face to face.26 This is, for example, habitually leaning on one side or standing with most of your weight on one leg; solve this problem by distributing your weight evenly between both legs and standing tall. Simply visualize being pulled up by your head to help straighten out!
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