Good Posture Avoids Sports Injuries

Good posture does not immediately come to mind when we think of ways to avoid sports injuries. However, correct alignment of the neck and shoulders goes a long way in preventing overuse injuries of the shoulders, as well as acute and chronic neck pain. Maintaining correct alignment is difficult because life’s activities (driving, house chores, athletics, computer usage and backpacks) tend to pull us forward at the head and shoulders.

With the shoulders in proper position, less stress is placed on the rotator cuff and biceps tendon, therefore reducing the incidence of injury. Proper shoulder posture depends on the position of the scapulae or shoulder blades. They move up and down and also towards and away from the spine. Try these movements: up and down, then in and out. Good shoulder posture is with the shoulder blades down and in towards the spine. This position gives maximum stability to the shoulder joint and lets the muscles of the rotator cuff function optimally. Practice maintaining the shoulder blades in this position while you do weights or other sports activities and make sure to avoid arching your back.

To decrease stress at the neck in addition to reducing the chance of shoulder injury, the head must be held in the proper position. The back of the neck should be elongated and the chin tucked. When the head is held in a forward position, muscles are constantly contracting to keep the head upright against the force of gravity. When the head is in line with the shoulders, gravity is actually neutralized, taking the stress off of the cervical muscles. Have a friend check your posture. Ideally, when looking from the side, the ear should be in line or slightly in front of the middle of the shoulder. It may seem awkward or even impossible at first. Lying on a foam roller can help stretch tight muscles at the front of your chest, and allow your head to be in this centered position. Learn what it feels like to have good posture, and then find ways of reminding yourself to keep it. Notice the posture of others around you, because that often can remind you to maintain good alignment.

Written by Carol Triest, M.A., P.T.
Carol received her Masters degree in Physical Therapy from Stanford University. She has extensive experience in sports related injuries, orthopedics and industrial medicine. Carol has enjoyed helping many clients achieve great strength, flexibility and cardiovascular fitness while overcoming physical problems.