Do My Clothes Make Me Slouch?

Hi there!  I don't know about you, but for me, during the winter I become particularly aware of how bulky coats and scarves affect my posture and movement.  In addition to heavy winter wear, there are many articles of clothing (worn in all seasons) that can affect how tall we stand and how well we move.

Just like you might adjust your desk set-up so that it supports good posture, you can consider the clothes you wear in this regard in this regard as well.  

Here are some common effects of clothing on posture. 

Use this guide to help you to become more conscious of how you feel in your clothes, in addition to how they look.  Odds are that if you feel good, stand tall, and move well in what you wear, you'll look good too!

Waistlines
First of all, try to avoid wearing pants, shorts, or skirts that are too tight around the waist as they might restrict your breathing and prevent your core muscles from activating properly.

A waistline that's at the waist might also make you feel like you should bend from the waist. Making a habit of bending lower down (from your hip joints) is actually better for your posture.

Practicing feeling your hip joints with your hands and bending from them can help you clarify where to bend (it's where the hip creases when you march).  Overall, improving your body awareness (in this case, sensing where your hip joints are) can help you override whatever restrictions or signals your clothing is giving you.

Neckware
Clothing or jewelry that goes around the neck can encourage head forward posture.  Even slight pressure on the back of the neck might unconsciously lead to a slight drop of the neck, and in turn the head.  Examples of neckware that may trigger this issue are bulky scarves, heavy necklaces and halter tops.

Footwear
This is a pretty vast topic, but here are some general tips...if your shoes are too short or tight and your toes can't spread out, you have less of a solid base to stand on and this can lead tension higher up in the body.  If you have to wear restrictive shoes, make sure to also spend time in roomier shoes or walk around barefoot at home.  

You may think of dress shoes as being restrictive, but athletic shoes can also impede proper foot function.  I wear Altra shoes for running because the front of the shoe is shaped like the forefoot.  Most sneakers are pointed in the front, which is not the actual shape of the foot.  

Tights and socks can also restrict the feet, particularly if they prevent the toes from extending fully.  This is an easy one to fix!  You could go a size up on the socks or tights or purchase some with a wide toe box.  Or you try socks that fit each toe individually!  

Footwear that is too tight is the most common problem, but wearing shoes that are too big isn't good either.  If the shoes flop around or are very heavy, it can impact your gait, and in turn, your posture.

Bras
I think this one takes the cake.  The band of a bra goes around the ribcage and when you breath, your ribs should be able to expand in all directions (like inflating a balloon).  A bra that's too tight around the ribs can prevent this expansion that is crucial for both breathing and posture.  Usually people respond to the tight bra by lifting the chest and breathing high up in front, with little to no expansion in the back or sides of the ribs.

This breathing pattern also creates a "leaning backward" effect that can cause imbalances elsewhere (ie. the shoulders, pelvis, and feet).

The too-tight bras I encounter most frequently are sports bras.  I suggest getting fitted for your bras or when shopping on your own take a size up into the changing room with you.

This issue can be self-fulfilling since if you are accustomed to tight ribs and shallow breathing, it might be hard to notice if a bra is too small around the ribcage unless you are really paying attention.

Dressing Up vs. Dressing Down
Do you feel like your posture is better when you dress up for work or an event or when you wear casual clothes, sweats, or PJs?  I don't have a rule to provide here, but this is simply something you could observe.

Sometimes people feel slouchy in more casual clothes and dressing up a bit makes them pay more attention to how they are holding their bodies.  On the other hand, casual or loose clothing may feel less restrictive.

The bottom line is that the more aware you are of your body, the easier it is to tell how clothing is affecting your posture.  

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