Nipples Forward! The Best Posture There is.

Nipples Forward is the best posture, ever! Don't be a slouch, but don't send your nipples to the moon, either!
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Posture Matters, my Pelvic Floored Family.

And the Posture Police are in town, and they want you to remember that “Nipples Forward” is
The Best Posture There is 🙂

For realsies. As my favorite Pilates Guru, Frankie from Barefoot Pilates and Fitness in Driggs, will often remind her clients, Nipples Forward is a huge tip to offer clients when they are working on their posture! It’s quite Frankly (Ha! I made a pun…her name is Frankie…and I said FRANKLY…which was kind of the same…oh never mind…)

Where was I? Oh yes, NIPPLES!

Don’t be a slouch. But don’t send your nipples to the moon, either.

  • Dr. Kelly Sadauckas of Pelvic Floored, demonstrating NOT GOOD POSTURE. She demonstrates how an indivdual might accidentally assume a forward upper back and head posture while typing at a computer all day. This posture would increase pressure to whole body and increase liklihood of pains, incontinence and pelvic organ prolapse pressure.
    How not to sit or stand 1. Working from home is no excuse to live with less than ideal posture. Posture Police would tell Dr. Kelly to sit up a bit straighter when typing.
  • Dr. Kelly Sadauckas of Pelvic Floored demonstrating another common reason for NOT IDEAL posture: carrying a baby, or other object. This often brings us into a forward head and shoulders postition, which incresaes downward pressure on our lumbopelvis, increasing incidence for pain, leakage and pelvic organ prolpase complaints.
    How not to sit or stand 2. Carrying a baby, or other object during the day is no excuse to lean forward. Posture Police would tell Dr. Kelly to engage her core and sit a bit straigthen when carrying a baby or other object.
  • Dr. Kelly Sadauckas of Pelvic Floored showing NOT IDEAL posture. Nipples Up isn't great either, as it also increases pressure on lumbopelvic spine, as well as different pressure on the delicate junction between the thoracic (mid) spine and lumbar (low) spine.
    How not to sit or stand 3. Nipples Up isn’t great either, so Posture Police would tell her to bring her ribcage a bit closer together in front, and a bit closer to her pubic bone, so her nipples point forwards..

Achieving the middle ground of Nipples Forward, Best Posture Ever, means you’re optimizing the balance between all the ab groups (not just one), and the scapular and upper arm groups as well. Practice this alignment with simple tasks, then advance to using it with all daily activities in order to optimize pelvic pressure and reduce incidences of low back and pelvic pain, as well as leakage!

So, the posture police want to know, which one are you?

And what are you going to do to fix it?

Some Ideas:

  • Dr. Kelly in her signature light blue ClubRide Jersey and Patagonia hat, demonstrate how gently engaging the lower abdomen up and in, as though slightly tightening a pair of pants, or hugging a baby if you are growing another human inside of you, can help support correct posture. Posture Police would also kindly remind you to set shoulders down and back, so that nipples point directly forward.
    Dr. Kelly demonstrating how appropriate negative pressure abdominal bracing can elongate and support the torso for proper posture. Posture Police are pleased.
  • Dr. Kelly showing Nipples Forward. With correct gentle muscular activation of lower abs, glutes and scapualr glutes, the nipples point forward, and the Posture Police (and your body) are pleased.
    Dr. Kelly showing Nipples Forward. With correct gentle muscular activation of lower abs, glutes and scapualr glutes, the nipples point forward, and the Posture Police (and your body) are pleased.

Number one: Gently engage core abdomen and scapular groups, so that your nipples are facing forward.

Set a reminder or timer on your phone for every 30 minutes. Start the timer when you sit down at your desk. When it goes off, think “oh, how’s my posture?” Fix it. Reset alarm. Repeat.

Are you Nipples Forward, Best Posture Ever, Yet?

  • Dr. Kelly showing good posture. Ears Over Shoulders...Over Hips
    Dr. Kelly showing good posture. Ears Over Shoulders…Over Hips
  • Dr. Kelly showing good posture. Ears Over Shoulders...Over Hips
    Dr. Kelly showing good posture. Ears Over Shoulders…Over Hips
  • Dr. Kelly showing good posture. Ears Over Shoulders...Over Hips
    Dr. Kelly showing good posture. Ears Over Shoulders…Over Hips

Remember, Ears, over Shoulders, over Hips. Ears, Over Shoulders, Over Hips. Repeat that. Again…
I think you’re getting it! Nipples forward, best posture ever!!

You can improve your posture. I know you have it in you! The Posture Police are Proud of You 🙂

Check out my Pelvic Floored Signature Lecture Series for a much more in depth training of how posture could be contributing to your pain, incontinence, constipation, or pelvic organ pressure complaints!

Thanks for reading! If you haven’t already, please join my mailing list to be kept up to date on other AMAZING blog posts with practical tips for improving your pelvic (and overall) health prenatally, postpartum and beyond! Mailing list subscribers also get exclusive discounts to Pelvic Floored products, and access to subscriber only events!  Don’t miss out!  Sign up Today! 

Thanks for reading!

xoxo, Dr. Kelly

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