6 ways to improve your posture
Forward head
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The problem: Stiff muscles in the back of your neck
The fix: Moving only your head, drop your chin down and in toward your sternum while stretching the back of your neck. Hold for a count of five; do this 10 times a day.
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Rounded shoulders
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The problem: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)
The fix: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That's one rep; do two or three sets of 12 reps daily.
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Anterior pelvic tilt
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The problem: Tight hip flexors
The fix Kneel on your left knee, with your right foot on the floor in front of you, knee bent. Press forward until you feel the stretch in your left hip. Tighten your butt muscles on your left side until you feel the front of your hip stretching comfortably. Reach upward with your left arm and stretch to the right side. Hold for a count of 30 seconds. That's one repetition; do three on each side.
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Elevated shoulder
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The problem: The muscle under your chest (running from your ribs to your shoulder blades) is weak.
The fix: Sit upright in a chair with your hands next to your hips, palms down on the seat, arms straight. Without moving your arms, push down on the chair until your hips lift up off the seat and your torso rises. Hold for five seconds. That's one repetition; do two or three sets of 12 reps daily.
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Pigeon toes
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The problem: Weak glutes (butt muscles)
The fix: Lie on one side with your knees bent 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for five seconds, then lower your knee to the starting position. That's one rep. Perform two or three sets of 12 reps on each side daily.
Duck feet
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The problem: Your oblique muscles and hip flexors are weak.
The fix: Get into a pushup position with your feet resting on a stability ball. Without rounding your lower back, tuck your knees under your torso, using your feet to roll the ball toward your body, then back to the starting position. That's one rep. Do two or three sets of six to 12 reps daily.
Quick Movement vs static posture Check.
[QUOTE=Coke_Zero;777166133]I have APT and have been working on it for ages now. The exercise you give works very well and I do it in combination with a few others.[/QUOTE]
Just one more thing about active movement work? it's great if this has been "working" but how do you check in terms of improved movement quality? since we don't just stand around.
Example
That said, a little joint by joint dynamic mobility work every day - move it move it - goes a long way to regaining one's body.
A cue all the athletes i work with use is just to regularly imagine as they move creating space between the vertebrae - the more space, the more freedom of movement. likewise at other joints - occasionally working hip circles or shoulder circles in distraction and checking control of range of motion - potent stuff.
Here's a quick check:
first, check your "posture" but also do something like just go for a walk for a few paces and see how that feels.
then,
if you try a hip circle with the circling leg going in front of the stance leg can you make a full circle in front of that leg, a few times in each direction, while keeping the pelvis still and facing forward? what happens if the speed changes to slower or faster?
Now check out if you foot tends to turn more outwards say, do the circle again with the foot pointing inwards this time. Different feel to the circle?
do the other side too, it may feel really different.
Now check your posture, but more importantly go for another wee walk and note any differences in feeling how you MOVE.
These are simple but potent ways to help the body remember it can move the leg without having to move the pelvis too - at all speeds. They're active so the brain is learning. Want more challenge? keep a perfect circle and speed with a band on the ankle.
best
mc