How posture exercise attacks my slouch and strengthens my back

This summer, I’ve been superfocused on a special fix-up project — namely, my posture. Why? Because earlier this year, whether I was sitting, standing, or walking, I noticed a slow slump forward of my upper body. Oh, I’d always begin sitting tall, but somehow, I’d morph into a shorter me.

Naturally, my health anxieties surfaced, and I worried that my ALS symptoms were progressing. Employing one of my many strategies, I asked myself, What changed? What can help me? And what’s my plan?  

Good posture always loomed large in my life before I was diagnosed with ALS. My years of dance training, mixed with gymnastics, followed by teaching fitness and yoga: They all made my good body alignment something I took for granted. Now, I’m constantly on alert to catch any early warning signs of it worsening.

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Assessing

Putting serious thought into why my body was tending to tilt, I concluded that it was not only because of weakened muscles, but also a lack of mental attention. I knew I wasn’t slacking off my daily exercises, but focusing on strong legs and arms didn’t guarantee I’d be able to sit tall once I sat down. I needed to add specific exercise movements to strengthen my back.

So I observed myself when I sat. Even though my chair was good and I positioned my body correctly, within five minutes I was slouching. The same thing happened when I walked with my rollator. My mind simply wasn’t paying attention anymore. Uh-oh. What happened to my commitment to mindfulness?

My plan

I ended up adding two new exercises to my routines to help strengthen my upper back.

I do the first one while I’m sitting. I lean back, raise both hands a few inches from my shoulders, then stretch both arms up, hold, and return to the starting position. Repeating this several times, I think, “Make a ‘W,’ make a ‘V,'” and so on.

I do the second while on the floor. Lying on my stomach, arms by my sides, I arch up my head, shoulders, and chest, then hold the position for a few seconds before lying flat again. In many fitness classes, this exercise is called “doing your Superman.”

As for my mind, it was dialing up my mindfulness so I wouldn’t tune out. In addition, I mentally channeled my sternest ballet teacher. “Shoulders down, Dagmar, tall spine, chin in, and bree-athe.” Yes, dear old Miss Bennett’s words circulated in my brain all summer long.

The results?

I’m still a work in progress. This endeavor takes time, especially when living with ALS. I’ve had good-feeling days, low-energy days, and “I’m just too busy” days. But overall, I can say that my time devoted to improving my posture has been well spent. I feel a bit stronger, slump less often, and pay more attention to my body alignment.

Because ALS affects each person differently, my exercise routines may not be appropriate for you. But my examples can be a starting point for your discussions with your medical team.

Poor posture can have a negative effect on my ability to breathe well, speak with ease, and even eat. If you or your loved one lives with ALS, pay attention to your body changes. Try my three questions to help you sort out what to do. Let’s continue to learn how to live well while living with ALS.

Note: ALS News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of ALS News Today or its parent company, Bionews, and are intended to spark discussion about issues pertaining to ALS.