Often in classes, I mention how terrible our posture, as a society is. We are constantly slouching with our shoulders rolled forward- and it is because everything we do is in front of us. When we drive the steering wheel is in front and we slouch toward it; when we text our phone is in front of us and we slouch over it; when we sit in front of the computer at work, we slouch as we stare into the screen; and then come home and slouch in front of the TV or another computer. It’s no wonder so many people today suffer from chronic back pain. Here are 5 simple poses you can practice daily to improve your posture:
Chest Expansion.
How to do it: Reaching our hands behind us as if we are holding a playground ball behind our backs and reaching our chest toward the ceiling.
Why it’s good for you: This pose stretches the chest muscles to counteract the tightness we’ve created from years of slouching forward.
Cow / Cat
How to do it:
From hands and knees, on your inhale, allow the chest to smile toward the wall in front of you allowing the belly to drop a bit. On your exhale, arch the back toward the ceiling until you feel a gentle stretch in the spine, option to tuck the chin into the chest.
From a Seated position, on your inhale reach the chest toward the ceiling. On your exhale, arch the back toward the wall behind you until you feel a gently stretch in the spine
Why it’s good for you: These opposing stretches find the edges of how far your spine can arch in each direction. Once you know where the edges are, it becomes easier to find the middle - where your neutral spine will be.
Lateral Flexion
How to do it: Reaching one hand at a time up toward the ceiling until we feel a stretch in the side body.
Why it’s good for you: We bend forward and backward a lot but our spine’s ability to move side to side is often neglected. Practicing our spine’s full range of motion improves flexibility in our core.
Forward Fold / “Rag Doll”
How to do it: from a standing position, hinge at the hips (keeping a straight spine) allowing the torso to fold over the thighs before relaxing the back.
Why it’s good for you: This pose lengthens and the spine which helps to improve posture
Cobra
How to do it: laying on our belly, hands underneath the shoulders, we squeeze the shoulder blades together, picking the chest up off the mat. We can gently press through our hands.
Why it’s good for you: This pose strengthens the back, allowing the muscles along your spine (the spinal erectors) to hold your spine upright.
-Coach Leah
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