The 12 Muscles of Good Posture

People hear the word “core” and immediately think "abs" complete with the image of a “six pack” running down the abdomen. This misconception leads people to focus on all the wrong moves as it relates to core strengthening. It's also a big misconception that bad posture is simply the result of slouching. Fact is, bad posture is the direct result of a weak core and a condition called "forward head posture". At PostureFit, when we talk about “the core” we are talking about 12 muscles involved--9 major muscles in addition to 3 minor muscles:

  1. Transversus abdominis

  2. Multifidus

  3. Internal obliques

  4. External obliques

  5. Pelvic Floor Muscles

  6. Rectus Abdominis

  7. Erector Spinae (sacrospinalis)

  8. Longissimus Thoracis

  9. Diaphragm

  10. Latissimus Dorsi

  11. Gluteus Maximus

  12. Trapezius

Notice #7 in that list? The erector spinae is a critical muscle to posture. Originating at the sacrum, it runs vertically up the length of your back along each side of the spinal column. This muscle is considered a part of your “core”. #12 is the trapezius muscle...that's the "sore shoulder" muscle that we often ask our partner to rub at the end of a long day. Part of our mission at PostureFit is to educate the public on the benefits of strong posture and understanding exactly what “good posture” means and where it comes from.

Posture isn’t simply pulling your shoulders back or sucking in your belly. Strengthening all of the muscles involved in the core is critical to improving posture, increasing lung capacity, improving range of motion, and eliminating pain in the neck, back, and joints related to negative posture. Even the well-known plank position works on all the core muscles, yet it places the neck under incredible stress without proper support. We've designed core workouts that utilize the bar for cervical support on the floor to assist in reducing stress on the neck while doing floor work.

The PostureFit Bar was designed with all of this in mind. Eliminating or reducing “forward head posture” in addition to strengthening all of the core muscles is a two-part solution to bad posture and painful, degenerative conditions related to it.

A buzzer, brace, or other passive product is not a solution. They do not require you to do any work to counter the effects of life, which takes you forward and downward! We are forward-facing creatures and our heads are often in a downward slant; not just due to the use of technology, but by virtue of our very design. Caring for children, job tasks, cleaning, picking things up off the floor, life rarely has us in a neutral posture for long.

Take the first steps in rebuilding your core strength, creating a strong posture naturally, and improving your overall state of health by making PostureFit a part of your regular fitness routine.

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