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Modern Habits and Their Effect on Sternum Flexibility and Posture

In our modern lifestyle, many individuals spend prolonged periods sitting, whether at a desk, in a car, or on a couch. Additionally, the prevalence of smartphones and digital devices often leads to extended periods of looking down, causing what is commonly referred to as "text neck." These habits can have significant implications for sternum flexibility and posture, especially when combined with a lack of movement and poor ergonomic practices.


1. Forward Head Posture and Thoracic Kyphosis

Prolonged sitting and looking down at phones contribute to a forward head posture and increased thoracic kyphosis (rounding of the upper back). This posture can compress the chest and restrict the movement of the sternum and ribs. Over time, tightness in the chest muscles and connective tissues may develop, further limiting sternum flexibility and compromising optimal breathing mechanics.


2. Reduced Thoracic Extension

Sitting for long periods without breaks can lead to reduced thoracic extension, where the upper back becomes stiff and less mobile. This lack of extension limits the ability of the sternum to expand and contract during breathing, potentially leading to shallow breathing patterns and decreased oxygen intake.


3. Muscular Imbalances

Sedentary behavior and poor posture contribute to muscular imbalances around the chest and shoulders. The muscles in the front of the chest (pectorals) may become tight and overactive, while the muscles between the shoulder blades (rhomboids, middle trapezius) weaken and lengthen. These imbalances can pull the sternum and rib cage into a compromised position, further restricting mobility and flexibility.


4. Impact on Pilates Practice

For Pilates practitioners, these postural habits can affect the effectiveness of exercises designed to improve sternum flexibility and overall mobility. Clients who spend significant time sitting or looking down at devices may need targeted interventions to counteract the effects of prolonged static posture:


  • Postural Awareness: Educating clients about the importance of proper alignment during Pilates exercises helps them maintain optimal posture both in and out of sessions.


  • Stretching and Mobilization: Incorporating stretches and mobilization exercises that specifically target the chest, shoulders, and upper back can help alleviate tightness and restore sternum mobility.


  • Strengthening Weak Muscles: Emphasizing exercises that strengthen the muscles supporting upright posture, such as the deep neck flexors, scapular stabilizers, and core muscles, can help improve overall posture and reduce strain on the sternum.


  • Movement Breaks: Encouraging clients to take breaks from prolonged sitting and screen use by incorporating movement throughout the day can prevent stiffness and promote circulation to the chest and upper body.


Practical Tips for Clients

Pilates instructors can empower clients with practical tips to mitigate the effects of prolonged sitting and phone use on sternum flexibility:


  • Set Ergonomic Guidelines: Advise clients on proper desk setup and smartphone use to minimize forward head posture and thoracic rounding.


  • Incorporate Movement: Suggest incorporating short movement breaks into their daily routine, such as stretching or walking, to counteract the effects of prolonged sitting.


  • Self-Care Practices: Teach self-care techniques like self-myofascial release using massage balls to alleviate tension in the chest and upper back.


  • Mindfulness: Encourage mindfulness of posture during daily activities, reminding clients to check in with their alignment and make adjustments as needed.



And let's not forget about we teachers! Incorporate regular breaks to move, stretch, and reset posture throughout teaching sessions. Encourage colleagues and students to do the same.


By addressing these factors and integrating targeted strategies into your clients' sessions, we can help them optimize sternum mobility, improve posture, and enhance overall well-being, enabling them to make informed choices that support their Pilates practice and promote long-term musculoskeletal health.





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