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Stand tall: combining. relaxation, strength and flexibility techniques in a mini-routine will lead to better posture and less fatigue in just six weeks - Home Training

Men's Fitness, May, 2003 by Steve Mazzucchi

You probably don't walk into the gym and announce to your buddies that it's "posture day." Nope, when you go to the gym you're thinking bigger biceps, chiseled chest, tighter abs.

But if you're like most guys, your posture is less than perfect--a little slouching on the couch, a little hunching over the keyboard. So what's the big deal, you ask? Well, consider this:

* Perfecting your posture--through a combination of relaxation, strengthening and stretching--will make you stand taller and help you maintain a youthful and thinner appearance (even slim guys can appear to have a gut when slouching). What's more, you'll improve your energy levels and fitness and reduce your injury risk by aligning properly.

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* Poor posture upsets your muscle balance, leading to, among other things, ankle injuries, shinsplints, lower-back pain, bulging and slipped discs, neck and shoulder soreness, and headaches.

Here's a simple minutes-a-day program that will better your posture in about six weeks. It's designed exclusively for MEN'S FITNESS by Steve Jordan, performance-enhancement specialist (a certification from the National Academy of Sports Medicine) and a certified strength and conditioning specialist with the National Strength and Conditioning Association.

Ready to follow Mom's advice and stand up straight? Here goes....

THE PLAN

This program contains three different workouts. Taking less than 10 minutes to complete, each routine addresses a major posture "syndrome" that shows how our bodies can get misaligned.

* Pronation Distortion Syndrome Symptoms: knock-knees and overpronation (rolling in) of the feet

* Lower-Crossed Syndrome Symptoms: a swayback.

* Upper-Crossed Syndrome Symptoms: head forward, shoulders rounded.

Ninety percent of Jordan's clients have some degree of all three postural deficiencies, so perform all three routines for best results.

* If you're new to exercise, do each workout three times a week--or more if your schedule permits.

* If you're already hitting the gym consistently, perform each workout at least once or twice a week (as your morning constitutional or as a warm-up to your regular session). You can omit the strength component of each routine or work it into your current program.

* You'll approach each syndrome in three steps--massage (called "self-myofascial tissue release"), strengthening and stretching (see "The Details," below).

"You'll feel the difference after just one session," says Jordan. "After six weeks, you'll look and feel fantastic."

RELATED ARTICLE: The comeback kid.

Eight years ago, Steve Jordan fell off a roof and landed on his head, splitting it open. Following eight hours of brain surgery, he lay near death. Four days later, he woke up--with memory and hearing loss and temporary paralysis afflicting half of his face. But after extensive rehab, months of waking up screaming from head pain, and several operations to reconstruct his eardrums and nose, Jordan recovered (but has a nine-inch scar on his scalp and still no sense of smell) and committed himself to helping others improve their posture and live pain-free.

He has created the Posture Perfect program, which includes two foam rollers, a training manual and an accompanying video detailing over 40 posture-improving exercises, For more information, visit www.stevejordanperformance.com or e-mail bfitwithsteve@aol.com.

THE DETAILS

Each workout consists of three components:

1. Massage Using a foam roller, you will identify, massage and relax tight muscle fibers, allowing them to lengthen and contract properly. This helps your muscles operate through their full range of motion.

2. Strength Whenever you sit for too long, lift something that is heavy or cumbersome, or strain yourself in any way, your muscles have to compensate for each other, and this throws them out of whack. These exercises help to restore the natural balance of your muscles, minimizing pain and maximizing performance.

3. Stretch These cool-downs increase the length of your muscles, ligaments and tendons.

WORKOUT 1: PRONATION DISTORTION SYNDROME

* Results from having tight calves and tight inner thighs, along with weak glutes, peroneals (the outside of the lower leg), hamstrings and middle quads.

* Causes the knees to buckle inward and the ankles to collapse during squats, and can lead to ankle injuries, anterior knee pain, shinsplints and lower-back pain.

1. MASSAGE (calves) While seated, place your right calf on a foam roller. Applying as much pressure as you can on the roller, slowly roll your calf up and down until you hit a sensitive spot. You'll know you've hit one when you feel some actual pain, like somebody poking you. Relax into the area for 20 to 60 seconds, or until 50 percent to 75 percent of the pain subsides. Do this for all sensitive spots--there will probably be two or three--then switch legs.

[ILLUSTRATION OMITTED]

2. STRENGTH (glutes, hamstrings, quads) Use a step about 12 inches high. (Increase the height--and add dumbbells at your sides--as your control improves.) Perform one set of 15 to 25 reps (per leg) of the three variations listed below. Rest 60 seconds between sets.

Stand tall: combining. relaxation, strength and flexibility techniques in a mini-routine will lead to better posture and less fatigue in just six weeks - Home Training

Men's Fitness, May, 2003 by Steve Mazzucchi

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