Fall is here, and the world kind of feels brand new after the heat of summer. Your posture can feel brand new too!  Now is a great time to lighten your load–physically, mentally, emotionally and spiritually. We are all affected by life stressors, and that stress, whether it happens to be work-related, weather-related, relationship-related or otherwise, will show itself first in your posture.

So, what’s weighing you down? Maybe you’re not training enough—or not training properly.  Maybe you need to leave those heavy bags at home. Maybe there’s a relationship that’s weighing on you or work has you stressed out and fatigued. To combat that weighed down, stressed out feeling, maybe you’ve tried to pull yourself back up by yanking your shoulders back, squeezing your glutes and sucking in your stomach. All of that actually adds more stress to your body and doesn’t make you taller!

On to the next question: How do we get back to that sensation of feeling tall and moving easily? How do we walk taller? Of course, feeling tall is a result of many things: feeling more confident, being stronger through your core and joints, increasing flexibility and energy.

We’re all integrated beings, so here’s a short list of ways to put your postural pieces back together to walk tall this fall:

• Build your chi! This practice—whether it’s meditation, tai chi, blocking out quiet time or simply resting–should be at the foundation of everybody’s training program. Remember, there’s magic in stillness and quality rest. Having more chi allows us to stand tall effortlessly.  On the other hand, skimping on sleep and quiet time actually speeds up the aging process!  This tip is simple, but it ties into the rest of your health program. The more tired you are, the less likely you are to work out, meditate and eat healthy.

• Embrace your fascial network. Our bodies are wrapped in a fascial web that is slightly contractile and very strong. It connects the muscles in our bodies and has an intimate relationship with the postures we hold, how we express our physical selves and what shape our bodies take over a lifetime. Did you know you can affect positive change in your posture and energy by hydrating your fascia? Using tools like foam rollers and trigger point balls on your feet, hands, hips, back and shoulders will help you have healthier tissue. The result? Standing taller becomes easier! Hire a pro to help you figure out what fascial technique will be the most beneficial for you, then start adding fascial work to your program.

• Understand what a “neutral” position is for your pelvis. In many ways, walking tall starts with your pelvis. At Nimble Fitness, we assess our clients’ posture all the time, and they are often tucking their butts under or tilting their hips forward too much to try and “be tall.” Try this: stand in front of a mirror and turn sideways, then simply tuck your butt and bring it back to neutral.  Observe where you get taller as you find a more neutral position for your pelvis.

• Train smart! Everything we do in life goes into the physical “bank” that is your body. Make quality deposits into your bank, and your body account grows and contributes to a healthier, taller you. If you keep taking withdrawals, however, like burning the candle at both ends or working out hard without healthy food choices, at some point things break down and that will affect your posture.

• “Little voice” management! Last but certainly not least, if you set quality intentions and support them with positive language during your day, that can make the difference between being weighed down mentally/emotionally or being inspired to live with passion. Passion for life assists us in standing tall!

Keith Paine