Can Martial Arts Negatively Affect Posture?

Can Martial Arts Negatively Affect Posture?

We often hear people talking about their negative experiences with martial arts. 

But do you know why they feel that way? Is it because their instructor has a bad attitude or just because they’re not really fit? 

The truth is, no matter how well you think you are doing on the mat says you’re good, it’s always best to take your practice seriously and for this reason I’m going to tell you what martial arts can and cannot do to your posture.

Can Martial arts negatively affect posture

Of course, not all martial arts are the same, so you have to consider your instructor before jumping to any conclusions.

But there are some rules that are universally known, and what happens to your body when you practice those rules is something you must consider if you want to maintain good posture.

For instance, when you’re taking a posture hold your hands and place them on your hips; or when you’re doing a stretching exercise, hold your hands at your sides, not at your waist; and when you’re preparing for a movement, position your legs to your side, not the other way around.

Your instructor should talk to you about how and when to change your posture during a lesson.

So can martial arts negatively affect posture?

  • Yes, it can; but not to a degree that you don’t see it as a benefit.
  • To be able to maintain good posture is just another plus for you and it will help you achieve your goals in terms of your own health.

Do Martial Arts Promote Bad Posture Habits?

What are the benefits of having good posture?

Many people believe that there are many benefits, and even if they are not conscious of it, they still have to live with bad posture, or low back pain.

  • If you find yourself in a position where you have bad posture, you should start thinking about how to improve it as soon as possible.
  • There are some things that can be done, though, to make the situation better.
  • One of the first things that you need to understand about good posture is that it does not have to be something that you choose.
  • It is a natural aspect of your posture, just like the bone structure that it takes to have good posture.
  • The fact that you have a bone structure that can support good posture means that you should probably work on your posture from a young age.
  • You should try to develop the muscles around your back and your arms, as well as other areas that will help you stay in good posture.
  • This is just one of the many things that you can do that will make the difference between being in good posture now and never having it.
  • It also means that if you ever find yourself in a situation where you have bad posture, it is very likely that you already know what you are doing.
  • It is also important to understand that good posture is something that you can do no matter what your level of fitness.
  • A lot of the exercises that you can do will have nothing to do with your physical condition and will rely on what is known as your muscles’ reflexes.
  • This means that they will have to perform without your help, and this is something that you can be very effective at.
  • You can do a lot of good without actually having to get up from your chair and do physical work, so why wait?

Martial Arts Improve Your Posture With Strength – Core Muscles Are Strengthened During Practice

Martial Arts improves your posture core muscles are strengthened and there is an increased ability to recover from injury.

  • In this study they claim that when you are recovering from a major injury you have a much greater chance of needing surgery if you participate in any form of martial arts.
  • This is especially so if it’s a basic self defense technique like a cat. If the technique is complex enough the spine may be at risk for further damage due to the strength of the core muscles.
  • Additionally, many experts believe that due to the fact that there is an increase in spinal curvature (the curve increases when there is pressure on the lumbar) that is when there is an increased risk of injury.
Martial Arts improve your posture core muscles are strengthened


Many people who participate in sports such as basketball and football believe that they are well compensated and that they can take the pain or perform their activities without the fear of injury.

  • The truth of the matter is that even though we love to think that our body is tough and we can handle whatever the world throws at us, the truth is that our bodies are not always as tough as we think.

We all know the stories of the athlete that gets into the game late and finishes with a fractured or dislocated ankle.

  • One of the main reasons that it’s important to practice martial arts is that it helps to strengthen the core muscles, particularly the abdominal muscles.
  • That is because when these muscles are strong they can provide support to the neck and back and also keep the spine strong.
  • When it comes to sports you should realize that the more range of motion that you have, the stronger your core muscles will be.
  • Those who participate in Olympic lifts for example, usually have a very strong core that is not only capable of carrying the weight of the person doing the lift but the weight of the person supporting the person lifting the weight.

Do Martial Arts Improve Posture Since Seclusion Improves Control?

Martial arts improve posture since suppleness improves

We’ve all heard the old line that martial arts improve posture since suppleness improves control and flexibility.

The idea is that an effective balance of heavy and lightweight will create a “prime mover” that helps to distribute weight across the body, helping it feel less unnatural.

On top of this, we also know that postural changes that improve balance will also improve coordination.

This should be obvious, right? Yes, but in some cases, these improvements aren’t always seen immediately.

For example, many of the world’s most advanced martial artists tend to have shorter torsos than the average person.

  • CrossFit, which combines strength training, conditioning, and gymnastics into a single, flexible exercise routine, is known for shortening the skeletal system.
  • It is this increased length, combined with an effective neuromuscular system, that provides the energy required for this type of workout.
  • When people start out crosscutting, they find that they don’t always experience the results that they expect.
  • In addition, most people experience some degree of pain during their first few weeks.
  • These issues can be alleviated by increasing the intensity and volume of the workouts, but after a while, the body adjusts to the increased load, and the lack of it becomes more pronounced.

One big issue with less-than-ideal anatomy is that the muscles and joints start to compensate for their lack of ability to perform the job that they were intended for.

  • As a result, the body starts to back up in a posture that could be called “cantankerous”.
  • To address this problem, many experts recommend taking short breaks between sets of exercises.
  • This allows the body to recover, as well as to allow it to restore the proper alignment.
  • Too much rest causes the muscles to lengthen, which can force you to tighten or shorten as needed, further hampering your performance.
  • Martial arts are a great way to practice posture since suppleness improves control and flexibility.

Proper Strength and Conditioning Program Outside of Martial Arts Classes

proper strength and conditioning program outside of martial arts classes

Let’s face it: Those training in any discipline, from MMA to Taekwondo, or whatever discipline that you choose, are constantly challenged to maintain their physical fitness in order to perform at their best.

  • As an individual on the receiving end of this challenge, you might be thinking, “What kind of program should I follow?”
  • Of course, you have a variety of different options available to you when it comes to developing a proper strength and conditioning program for yourself.
  • For example, if you are just starting out in martial arts, the great majority of your time will be spent training with others, which will inevitably require some degree of strength and conditioning.
  • But if you choose to enroll in formal martial arts classes, it is very likely that your instructors will provide some type of strength and conditioning workout as part of their program.

If you chose to participate in the traditional martial arts, such as Taekwondo, Kenpo, or Karate, then you are certainly in luck: Traditional martial arts training provides a variety of exercises and physical fitness workouts that can serve as a proper strength and conditioning program outside of martial arts classes.

A general strength and conditioning program is designed to develop your ability to perform many different movements and activities.

However, many forms of traditional martial arts training do not focus as much on those fitness aspects as they do more on self-defense elements.

  • For instance, in Korean karate, your focus is primarily on offensive techniques, rather than the traditional kung fu boxing techniques. These movements and methods are also often followed up with cardiovascular training.
  • For those who seek more strength and conditioning workouts outside of traditional martial arts, there are a number of options available to you.
  • For instance, boxing is one form of physical activity that is very beneficial for developing power and strength. It is also great for developing leg and abdominal strength.
  • But if you need something a little bit more specialized, the classics such as Greco-Roman wrestling and even bodybuilding routines can provide a great strength and conditioning program for you.
  • This option is particularly suited for those that enjoy working out but want to avoid the over-complicated routines that are associated with traditional martial arts.

Martial Arts Posture – How Upper Body Pulling Exercises Can Help

upper body pulling exercises helps martial arts posture

Most people wonder about the effectiveness of upper body pulling exercises when it comes to martial arts posture.

This is a common question among those who have never heard of this particular form of exercise. In fact, the answer lies with the martial arts theory that the arms and upper body must be in harmony so that the body can move and strike effectively.

The reason for this is because one cannot use his/her arms properly without the upper body cooperating with the upper body.

To achieve this, the arm becomes the anchor that stabilizes the upper body.

So in the case of martial arts, this is the only arm that must be used correctly and not the leg or the trunk.

When the body is not coordinated and in harmony, it cannot move correctly so that the entire body follows.

This is why upper body pulling exercises are important for the martial arts practitioners because it helps them maintain their balance and stance properly.

It is also important to understand that upper body pulling exercises should only be done by those who have mastered their upper body.

Those who have not yet mastered this should only do upper body pulling exercises in order to keep their balance and body movements in control.

However, when practiced with proper techniques, upper body pulling exercises can be used by anyone at anytime.

However, if done wrongly, they can even be harmful because it can cause the arm and upper body to pull too tightly together, which could cause pain or even lead to serious injury.

This is why it is important to be careful when doing upper body pulling exercises so that you do not damage your joints and muscles.

Does Overage Mobility Exercises Helping Martial Arts Posture?

overhead mobility exercises help martial arts posture

When you think about it, overhead mobility exercises help martial arts posture.

For the most part, a lot of our body movements aren’t natural, and if we’re not doing them correctly we could wind up with back pain.

So, if you ever have trouble with your back, there are things you can do that will help you out.

There are different ways to do these types of exercises, so you can pick the one that you think would be best for you.

Remember that as long as you’re doing something that helps you out, it’s okay to do more than one exercise at a time.

One thing that you can do is use these overhead mobility exercises in your warm-up routine before you even start your class.

When you’re stretching, you want to start out slow, and then you want to build up to something a little bit harder.

This will help you prevent from getting too stiff or tight during your class.

Another good thing to do would be to start out by doing some light stretching, but then you’re going to move on to some of the more difficult ones.

  • You should be able to go from a little bit to about eight times the weight, so just try it for yourself. If you’re struggling to stretch to a certain point, then maybe you should do some hand positions. This will help you stretch out your muscles.
  • The thing is, all of the overhead mobility exercises mentioned above are great, but I always like to think of one more way to help martial arts posture.
  • The last thing you want to do is give up before you even try.
  • Make sure that you’re going to keep trying, and you’re going to keep pushing through it.
  • If you keep telling yourself that you’re going to give up, then you’re going to.

Heavy Barbell Squats and Deadlifts Help Martial Arts Posture

heavy barbell squats and deadlifts help martial arts posture

The key to building large muscles and transforming your physique is the development of the muscles in your arms, back, chest and legs through a combination of heavy weight lifting and barbell squats and deadlifts.

If you want to have muscles in those places, your exercises must include heavy barbell squats and deadlifts.

The bigger the muscles you build, the more powerful your martial arts techniques will be.

The same is true for individuals who use fitness centers and gyms in order to achieve a toned physique.

Many personal trainers recommend that their clients do squats and deadlifts.

  • Often, this is combined with bench presses and front squats.
  • They believe that you need to do a variety of exercises to burn fat, build muscle and balance out your body composition.
  • They also believe that regular exercise can prevent injuries that occur from overtraining.
  • Individuals are often surprised at how effective their personal training programs are when they include heavy barbell squats and deadlifts as part of their workout routines.
  • When you squat and deadlift, you develop a strong core which allows you to maintain a strong martial arts stance and remain balanced when doing a training exercise.
  • This is accomplished through the stabilization of the knees and core muscles.
  • Individuals are required to control the body weight while working out in order to improve posture.
  • Proper posture is very important when doing martial arts.
  • If you want to have a good posture, you must have the proper posture.

When you learn to squat and deadlift, you develop a strong core and your posture improves.


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