Focus on Your Posture for Long-Term Health and Weight Loss

Many of us have heard our mothers and teachers tell us to straighten up. in this circumstance mother was actually perfectly correct!
A multitude of scientific papers support the benefits associated with a good posture. In fact, countless experts have attributed such health problems as arthritis, sore necks, back pain, leg pain, digestive problems, headaches, obesity, and other chronic physical symptoms to poor posture.

Sadie Lincoln has studied body alignment for more than 15 years and has incorporated its principles into her pilates-yoga-ballet program at the Barre3 studios. "One of our mantras is 'work smarter, not harder,'" says Sadie. "We are focused on all the small actions in the body that build stability, grace and a long and lean physique."

Posture, body alignment, balance are keys to health, especially important for new moms
Sadie says that in her 20’s she was a very driven “cardio queen,” seeking a slim and healthy physique. She did aerobics, spinning classes, ran... you name it. She was also a good 10 pounds heavier than she is now. "I was working hard, sweating hard, and as a result my appetite increased and I ended up consuming more than I was working off. I also lacked an awareness about my body and how to be centered and balanced."

After discovering yoga and Pilates in her early 30’s, she shed pounds and also developed a deeper awareness and appreciation for food and overall health. She encourages her students to stand taller, eat healthy and enjoy quality time with friends and loved ones—to be balanced, what she calls the magical formula to weight loss and overall health.

For parents, Sadie recommends following the instructions of the flight attendant: please secure your oxygen mask before helping your children! "My anatomy mentor once explained the importance of using our core as our oxygen mask. We have all heard flight atttendants remind us to secure our oxygen masks on before helping our children. This same principle applies to our core everyday. As a mother of two little ones I am constantly challenged physically while being tugged in different directions simultaneously," says Sadie.

"Think about what goes on in the body when we reach down to grab a binkie while simultaneously lunging forward to stop a child from running into the street while slinging the diaper bag back over your shoulder--all the while keeping the stroller from rolling down the hill?" A strong core, she continues, allows us to perform all these miraculous tests of agility with ease, and most importantly, without injury.

Caption: Sadie Lincoln leading core exercises at the Barre3 studio.

Imbalance: The Mom Hip
If you’re a busy parent of a young child, chances are you have mastered life one-handed—from ordering your morning coffee, using your keys to open the door, to brushing your teeth at night. As your reward, you have the Mom Hip.

She says she can spot clients who have children within the first few minutes of her class by the imbalance caused by the Mom Hip. “The shoulder on one side is slightly elevated, one hip is higher than the other, and the feet are unevenly weighted,” she notes.

How we stand on our feet directly impacts our alignment. “In Mom Hip mode, we are weighted more on the foot under the hip that is jetting out (the baby’s “chair”). This uneven distribution of weight puts too much pressure on the lateral part of the knee,” says Lincoln.

The fix:

1. Feet First The first step to reshaping your body alignment is being conscious of the pattern. Take note of how you stand. Shift your weight so you are evenly weighted on each foot. By doing this you level the hips and stand taller.
2. Elevator Doors To level your hips from side to side, imagine elevator doors closing in on the sides of the hips as you draw your navel slightly in and up. The action of doors closing in while you stabilize your core will help you level your pelvis to the neutral position that’s optimum for low back health.
3. Soft Shoulders Now take a deep inhale as you widen your shoulder blades away from each other. Exhale. Melt your shoulders down your back, away from your ears so you have a nice long neck.

These adjustments can help alleviate long-term discomfort associated with the Mom Hip and help all parents stand tall again. (You also need to have a comfortable baby carrier that is properly fitted to your body!)

Imbalance: The "Hunchback of Mommy-Dame"

Hey, breast-feeding mothers, look up! Did that strain your neck? Maybe your arms are fatigued from holding a 20 pound infant for the last half hour or maybe you've been staring at your baby, but looking down like that is likely causing some discomfort in your neck and shoulders. According to some ergonomic experts, breast-feeding an infant actually encompasses some of the same risk factors for the development of a musculoskeletal disorder that are found in industrial and manufacturing tasks. All that awkward posture and static positioning often leads to sore necks and shoulders.

Sadie advises mamas battling the constant "Mom slump" to try zipping up their core.

The fix:
Zip up your core Imagine your are zipping your favorite tight jeans up from the pubic bone to the belly button. Pull your navel in and up.
Now lift your chest: Imagine there is a string attached to your sternum and someone is pulling you up from the ceiling.
Widen Your Shoulders: From an upright position, widen your shoulder blades away from each other and slide them down your back.

About Barre3

Portland's Pearl District
1000 NW Marshall Street
503-206-8308

Portland Southeast
2523 SE 22nd Ave
(@Division, behind Bar Avignon)
503-206-8308
barre3.com