In a bit of a slump? Pick yourself up with this easy routine.
To maintain the benefits you’ll gain by doing these moves regularly, you need to make sure that you’re paying attention to how you’re sitting at work, in the car, and at home.
The five easy exercises that follow can release tension, build muscle, and give you energy. They also create an instantly taller, slimmer look and feel. Repeat the circuit twice.
Move 1: Shoulder Rolls
Stand or sit in a comfortable position. As you inhale, raise your shoulders and shoulder blades to your ears. On the exhale, pull your shoulder blades down and back. Repeat 5 to 10 times.
Move 2: Chest Stretch
Inhale as you grab your hands behind your back, push your chest forward and squeeze your shoulder blades back. Exhale as you slowly bring your arms back to your side. Take three to five breaths.
Move 3: Trunk stretch
Stand, grasp your hands together and raise your arms over your head as you inhale. Release your hands on the exhale and place them on your hips as you bend gently oscillate backwards for a count of three. Repeat three times.
Move 4: Standing Side Bend
Touch your left hand to the side of your head. Ground both feet and guide your head to the right until you feel a stretch along the left side of your body and shoulder. Take three to five breaths. Switch sides.
Move 5: Runner’s Stretch
With your hands on the back of your chair, step backwards with one leg and stretch the knee straight so that the heel is touching the ground. You should be feeling a stretch along the back of your leg. As you lean forward with your hips (don’t bend at the waist), you may also feel a stretch at the front of your upper thigh/groin area. Hold for thirty seconds as you take a few deep breaths. Repeat twice on each leg.
Proper Form
There’s no need to balance a book on your head to check your posture. Bottom line: Your back should have an elongated “S shape” when viewed from the side. Follow these tips to ensure you’re in alignment.
Neck: Hold your head high and straight without tilting it forward or to the side. Your ears should be in line with the middle of your shoulders.
Shoulders: Pull your shoulder blades back and down to lift your breastbone.
Abdomen: Tuck your abdomen in, but be careful not to tilt your pelvis forward or backward.
Knees: Keep your knees slightly bent and shoulder-width apart.
Final thought: Posture isn’t important unless you want to look taller, stronger and slimmer; feel more energetic, alert and productive. These tips may require some extra effort but I guarantee you, in the long run, they will take up much less time than all those doctor, chiropractic and physical therapy visits.
For more information on how to improve your body mechanics and postural alignment, reach out to us at hello@backbonecushion.com. We’re always here to help get your back on track!