Having the wrong posture can take a toll on your body. Plus, you’re not going to look your best when your shoulders are slumped forward. Unfortunately, this bad habit can be very difficult to break. You’ll need to work hard to become accustomed to maintaining the proper posture. Surprisingly, rucking may be a good way to improve your posture.
When you go rucking, your shoulders will be forced into proper alignment. By rucking regularly, you’ll eventually become used to this alignment so you’ll maintain the correct posture everywhere you go.
Understanding The Proper Posture
Before doing anything, you should find out more about the proper posture. Unfortunately, most people don’t maintain the proper posture whether they’re sitting or walking. Over time, this will lead to a variety of health issues. To maintain the right posture, you should always stand up straight. Your shoulders should be pushed back. As for your head, it should be in line with the rest of your body.
Be sure to pull your stomach in and keep your feet at least a shoulder length apart. Your knees should not be locked. Rucking tends to force the participant to maintain the right posture because of the heavy weight they’re carrying.
Issues With Poor Posture
Having poor posture will lead to various issues and some of them can be serious. If you continue maintaining poor posture for many years, you are likely going to develop a potbelly and rounded shoulders. You may also encounter severe back pain. In more severe cases, the patient will experience joint degeneration and spinal dysfunction.
Other common issues include headaches, muscle fatigue, and a curved neck. You can potentially avoid these issues by learning how to maintain the right posture when you’re sitting and standing.
Does Rucking Help Posture?
Rucking can be a good way to work on your posture. When you begin rucking, your body will be forced to adapt to support the weight of the rucksack. You don’t want to lean forward because this will put too much pressure on your stomach. Instead, you should be able to stand up straight. If you are forced to lean over or can’t support the weight, it might be a good idea to remove some items from the rucksack.
It could be too heavy for you at this stage. Regardless, rucking will pull your shoulders backward until they’re in proper alignment with the rest of your body. Rucking can get you used to maintaining the right posture, even when you’re not rucking.
Tips For Maintaining Good Rucking Posture
When you’re rucking, it is paramount to ensure that you’re maintaining the right posture. If you don’t, there is a serious risk that you’re going to injure yourself. By following a few simple tips, you’ll be able to improve your rucking posture to remain comfortable and protect your body.
Start With The Rucksack
First, you need to focus on getting the rucksack right. If it has been loaded incorrectly, it’ll be hard to evenly distribute the weight. The heaviest items should always be close to your back and near the top. You’ll also need to make sure that the rucksack is worn correctly. You may need assistance getting the rucksack on your shoulders since it is so heavy.
Once you’ve done that, adjust the straps. The top of the rucksack should be slightly below your shoulders. Using a waist strap can help distribute the weight.
Your Eyes
While rucking, you must make sure that your eyes are focused on the trail. Your ears should be aligned with your shoulders. A typical human head can weigh up to 12 pounds. If it is not positioned correctly, it can add up to 60 pounds of pressure on the participant’s neck. Keep your head straight and your eyes on the trail.
Doing this will provide several benefits. Besides maintaining the right posture, it will also help you spot snakes and other hazards much sooner.
Center Of Gravity
When you wear a heavy rucksack, your center of gravity is going to change. You’ll have to adjust your body to accommodate the extra weight. In particular, you should learn forward slightly. When doing so, make sure that you’re bending at your hips and not your waist.
Don’t Forget Your Core
Your core muscles can be strengthened by rucking frequently. However, you’ll need to use them during the ruck. During your hike, you need to focus on tightening these muscles with each step. Remember to stand up straight and stiffen your spine. This shouldn’t be too difficult. Just make sure that you feel your core muscles engaging with each step. Don’t let your spine curve in or out. Instead, it should be straight against the ruck at all times.
Check Your Arms
You’ll also need to keep your arms in the right position during your hike. Wearing a heavy rucksack will usually force you to have the right posture. Your arms should be bent slightly and kept at your sides. You should never let your arms cross your body. Remember that your arms are going to help counterbalance the movement of your legs. Keep them by your side and swinging in front of you as you walk.
Walking Properly
Finally, you need to make sure that you’re walking properly. If you’re strutting and trying to look cool, you probably don’t have the right posture. Instead, you need to keep your toes pointed straight. With each step, your foot should roll smoothly from your heel to your toe. Practice walking correctly until you get it down right.
Before you know it, this will become second nature and you’ll also maintain the right posture at work and elsewhere.
Conclusion
Rucking offers endless benefits, making it a good fitness exercise for many people. Whether you want to run faster, lose weight, or improve your posture, rucking should be a good choice for you. Just remember that you’ll need to maintain the correct posture when rucking to avoid injury and discomfort. Once you’ve grown accustomed to the proper rucking posture, it’ll be easier to maintain the right posture away from the trail.