The Power of Strong Posture

A Strong Posture is a requirement that every body needs. Yet presently it is the “elephant in the room” that nobody seems to want to address. The requirement of a Strong Posture has become more important than ever because of the introduction of technology (e.g. smart phones and computers) into our everyday lives. This article will focus on the relationship between technology and the physical & mental wellness of high school students and teachers. Interestingly, the solution can be as simple as using the culprit, our smart phones.

All high school students have the physical requirement to move their body from position to position (dynamic) or remain in a standing or sitting position (static) for varying durations. A Strong Posture allows a student to do this effortlessly and pain free. When a student is involved in an extracurricular activity like a Musical Arts program, the need to have a Strong Posture becomes more important. Like the students that participate in the traditional “stick & ball” sports (e.g. volleyball, baseball, etc…) Musical Arts Student Performers are also ‘athletes’. That means that they need to be prepared physically as well as mentally for to practice and perform safely with proficiency. The component that allows them to do this is Posture. Whether marching, standing or sitting, a Strong Posture keeps the body balanced and avoids unnecessary and inappropriate muscle use, reducing the risk of muscle overuse and imbalance.

Though this article will focus on the high student performer, it is just as critical that teachers also become proactive in attaining and maintaining a Strong Posture. A teacher’s active participation in providing the resources is the first step in providing your students with a Strong Posture Program. The solution is as simple as having you and your students take a 90 second mini break at the beginning of class, focusing on simple and short movements that encourage a Strong Posture. So what would this 90 second mini break consist of and how do you implement it? The solution is introducing an Evidenced-Based program offered on a smart phone app. The result WILL be better performance and a reduction of physical discomforts. Your participation will serve as a role model that will reap huge benefits for you and your Student Performers.

 ‘Tech neck’: Technology’s effect on your Posture

It is estimated that that almost half of Americans spend an average of 4 to 5 hours on the smart phones daily. I am sure that your high school’s Student Performers exceed that amount. And that doesn’t count the hours in front of a computer at work and home.  Bad body positions and mechanics we have while using these devices can give rise to faulty Posture such as “forward neck”, “slouched spine”, and “rounded shoulders.” These conditions, when combined with the required movements during practices and performances can lead to immediate discomfort and pain, as well as long term musculoskeletal issues.

It is time for all educators to understand that because of the use of Smart Phones and Computers, it will soon (eventually) be a REQUIREMENT to implement an Evidenced-Based program in the classroom that will improve and maintain a Strong Posture. This will address how these devices negatively affect the posture. Be ahead of the curve.

But there is some good news how technology devices like smart phones can actually improve one’s Posture and bad postural mechanics like “Tech Neck”. There are apps that offer easy to use, Evidenced-Based movements that can be implemented that encourage a Strong Posture.

Hints when using a smart phone:

• Stand or sit upright, don’t slouch or slump
• Keep the phone at eye level
• Use phone’s voice dictation instead of texting, when possible

Hints when using a computer:

• Eyes should point directly at the top third of the computer screen
• Feet should be flat on the floor with the thighs parallel with the floor
• Take intermittent breaks

Strong Posture Will Prepare You For Our Asymmetrical World

Student Performers and managers have to execute movements that are dynamic and unpredictable. Sometimes your student’s performers are placed into new situations that they have never encountered before. Variables like weather, playing surface and even facilities can provide challenges.  An Evidenced-Based approach is to introduce your student performers to exercises and movements that are executed unilaterally. Simply put, unilateral movements can be defined as “exercising one limb at a time.”  The basic idea behind Unilateral Exercise training is to prepare athletes to safely handle all the situations they will encounter. You can say that this type of exercise mimics everyday life by loading one side of the body more and placing the exerciser into a safe, yet uncomfortable position. Unilateral training helps prevent overuse, and the over-compensating for a weak movement or muscle groups with a more dominant muscle group. This can lead to injury. By addressing the Asymmetrical World we live in, you and your student performers will experience a Strong Posture that will enable them to handle many situations in life. This is truly the definition of Preventive Medicine.

A Strong Posture is for All Bodies

There are two truisms when it comes to Posture. First, is that virtually everyone can work towards achieving a Strong Posture. This can be is accomplished by offering Evidenced-Based movements that can be executed by all fitness levels and student populations. Sounds like your high school music arts program; the wide range of fitness abilities. Second, Posture is habitual. Your mind and body thinks your current posture is normal. This is because it is familiar, even if it’s encouraging muscle tension and discomfort. Your current Posture has been established with the habits and routines that you do. It is vital you establish a new set of habits, executing them consistently to develop a Strong Posture.

A Strong Posture is attainable by all because it only takes small and simple changes to our everyday life.  The key is to be regular and make it a part of a routine. This is where a teacher can provide the structure by identifying a 90 second mini break that will reap benefits for everyone, students and teachers.  These mini breaks will start the habit necessary to create a Strong Posture. As a teacher, you have the responsibility to teach and encourage your student performers to be productive citizens. Here is your opportunity to implement a healthy habit of developing a Strong Posture, that addresses our technology challenges. Remember that your Student Performers are physically still growing and the Strong Posture habits they develop now will remain with them for their entire lives.

Tips on how to create an environment that establishes Strong Posture habits:

• Identify a Goal
• Create Cues (like EOS which means Ears Over Shoulders)
• Make it simple, Fun and easy to do (like using an app)
• Provide an environment of comfort.

The Benefits of Strong Posture

A Strong Posture can prevent one of the most common ailments, Upper and Lower Back pain. It is estimated that 80% of people at some point during their lives will experience back pain. Whether acute (short-term) or chronic (long-term), back pain can significantly affect our daily life by restricting our movement, mobility, sleep and mood. A Strong Posture places our body in a neutral position that places minimal stress  to the body’s muscles, tissues, joints and ligaments. Simply put, a Strong Posture is Energy Efficient. The negative affects of smart phones and computers makes it vital that an Evidenced-Based exercise program be implemented to reap the benefits of Strong Posture. Todays technology offers opportunities to positively affect posture that creates an environment of preventative medicine and performance.

Benefits of Strong Posture for your student performers include:

• Better Performance
• Pain-Free Living
• Increase Recruitment and Retention
• Students becoming role models for their friends and family

What are you doing to encourage a Strong Posture Program for your students?

Music Teachers do more than teach music – they have the opportunity to introduce their students to a myriad of new experiences that increases citizenship, accountability, self-discipline, community cooperation, and produces leaders. Implementing a strong posture program will positively affect your students physical and mental wellness for years to come.

Mike Zamora, Strength Coach
Mike developed Marching Band Workout using his 50+ years as a mentor and coach in various high school sports. He developed Marching Band Workout to make a positive impact on the lives of adolescents who participate in High School Musical Arts Programming. www.MarchingBandWorkout.com