Posture today seems to be a silly word. We expect Captain America to stand tall but fail to recognize that it is a significant part we can improve in our health, movement and even self-worth. The way we hold ourselves transmits our image back to the nervous system and it is a free healthy way to improve inside and out.
Here are ten simple and easy movements to improve the posture.
- The hard part is the consistency but that is where the true magic lies.
- Vacuum holds – Press your back to the wall or lie down, Exhale for a number of heart beats (start low and aim high) and hold while pulling the stomach in and up and creating a vacuum. Release slowly and repeat three times a day. Allow for the heartbeat to normalize between each time.
- De Vinci wall press – lean your back to the wall with your feet between one to two steps away from the wall. Place your arms parallel to the ground and with an inhale press them straight backwards and raise your body straight forward. Hold for a breath and release on the exhale. Repeat thirty times and play with angles and distance from the wall to find the right angle for right now.
- Wall head swivels – Stand a step away from a wall and place your hands one over the other on the top of your head. Touch the top of your hands on the wall and circle in place, creating a revolving light neck bridge. Avoid leaning on the wall and simply allow the movement to ease tension out naturally. Perform ten turns in each direction.
- Wall bridge walking side to side – Stand a step away from the wall and facing away from it. Arch the entire spine and raise your arms to form a bridge on the wall. Use your breath as tempo and body shifts to walk side to side on the wall. Walk twenty double steps in each direction.
- Wall bridge walking down and up – Stand a step away from the wall and facing away from it. Arch the entire spine and raise your arms to form a bridge on the wall. Use your breath as tempo and body shifts to walk up and down on the wall and relax your hips, knees and ankles to spread the load evenly. Walk 20 double steps up and down and let the comfort of breath determine depth.
- Low walking – Keep your torso perpendicular to the ground and relax your hips, knees and ankles to lower yourself to half a full squat. Keep your hip bone in line with the spine instead of allowing it to hinge and walk by relaxing from leg to leg and letting the breath lead the tempo. Do sixty double steps playing with direction and turn at will.
- L sit hold – Sit on your behind with your legs straight together. Inhale and raise yourself by pressing your fists downward at the sides of your hips and tensing the body as much as needed to maintain the body and legs in the air. Hold for sixty breaths.
- Air walking while hanging on a bar – hang on a bar or tree limb with palms facing forward (pull up position) Use your breath as tempo and walk in the air forward and back and twist your body to “walk” side to side. Let the body release the compression and build tissue health naturally while releasing tension. Do sixty double steps.
- Stomach to back rolls with all limbs in the air – Lie on your back or stomach and suspend all limbs and head in the air. Breathe and roll your body from front to back and allow the body to align and lead from the center outward. Play with where you start the motion to renew the natural ingenuity of the body. Do twenty turns in each direction but keep it from becoming a momentum movement.
- Sleeping with no pillows – Letting your spine rest when you rest – We are meant to keep the spine relaxed and pillows tend to bend the spine for hours a day. Lie down and find a position of comfort with a relaxed natural spine. Let go of excess. Sleep well while you can 🙂