Posture Check! More From Your CORE

"Shoulders back, head up…” This familiar phrase we have all likely heard from our guardians or teachers while growing up. Understanding good posture early in life can reinforce our awareness of this simple but important aspect of our daily routine. Back pain, shoulder compensations, neck pain, and even hip pain are all associated with poor posture and unconditioned core musculature. Below are four great steps that will remind you of the seated postural adjustments and help you become more aware of your priceless body.

1.) Sit directly on top of your "sitting bones" (ischial tuberosity) with your feet flat on the floor roughly shoulder width apart.

2.) Slightly elevate your "chest bone" (sternum).

3.) Retract and depress the shoulders (scapula).

4.) Slightly retract the neck (cervical vertebrae).

Great standing posture begins with a slight forward tilt of the pelvis along with ab muscle activation. Becoming aware of the muscles surrounding the spine through conscious effort during exercise and by correcting posture throughout the day can significantly decrease your risk of harmful neck and upper back curvatures.

Push-ups, pull-ups, overhead press, squats, lunges, and standing dumbbell exercises are just a few examples of traditional exercises that require a correct, engaged posture. If you are having trouble engaging your core pain free during, then it is time to learn more about your core.