If you’re a desk-bound worker, a new mum or someone who does repetitive movements day in day out, it’s no wonder you get tension in your neck, shoulders and back, is it?
All that over-use of the same muscles, lifting, moving, twisting, feeding/caring for your baby if you’re a new mum etc, it’s no wonder your posture gets affected by it.
I hope it makes good reading. The question is: are you ready to make some changes? Ok. Let’s do this.
GET UP AND MOVE
The number one reason clients (that’s EVERYONE, by the way) suffer with back pain is because our current lifestyle requires us to sit down. A lot. At work we’re sitting. At rest we’re sitting. Our spine isn’t really designed for this positioning. Well, not continuously, anyway. So, point number one is: if you’ve been seated for more than 30 minutes (regardless of whether you’ve shifted position or not), get up and move. NOW!
STRETCH YOUR CHEST, NECK AND SHOULDERS
Regular stretching of your chest, neck and shoulders, like those I mentioned in a recent article to you, is paramount to: getting blood flow into those aching muscles, relieving tension and easing the symptoms.
BE AWARE OF YOUR SHOULDERS
Those of you who attend my Pilates classes will hear me say constantly: “Slide your shoulders back and down”, or “Drop your shoulders away from your ears”, or even “For the love of God, stop wearing your shoulders as earrings!”. Tee hee. But, on a serious note, for optimum shoulder placement (and to stop that niggling neck/shoulder ache), sit or stand tall, and slide your shoulders back and down your rib cage behind you. Feels much better, doesn’t it? Now, make a concerted effort, throughout the rest of the day to become more aware of your shoulder positioning.
Stretching your back in a safe and effective manner, is a really nice way of releasing tension on those over-used back extensors. Your lumbar spine only has 5 vertebrae, but, let me tell you, those 5 bones can cause some individuals a lot of discomfort. Take a look at the picture opposite of a Cat Curl stretch. It’s much safe to stretch your back in this position than it is by bending backwards in standing or
Doctor’s recommend it, Osteopaths, Chiropractors and Physiotherapists all condone it as a safe and effective form of exercise to combat back pain. Pilates works your deep abdominal muscles or “core”, which in turn help support your back. The more your strengthen your “core”, the stronger your back will become from the support of your abdominals at the front. Check out my YouTube channel for workouts you can do which are suitable for everyone to perform. Let me know how you get on.
And there you have it! My top 5 tips for improving your posture right NOW! I bet you feel better already.