The Road to Good Posture

June 28th, 2006 by LB, under Posture Perfect. 4 Comments

Its always been amazing to me how so many of us go through incredible contortions, starving ourselves on the most amazing diets, but no one gives a hoot about posture, yet by standing up straight you can appear to lose 10 pounds.  Try it in front of the mirror, its AMAZING.

This becomes increasingly important as we spend more time in front of the computer and behind the wheel.  You can buy some pretty fancy harness type devices that beep everytime you slouch, (sort of like D’s new HR monitor when he sees one of us ) or you can use your own vehicle.  When you get in, sit in the best posture you can muster; think tall, and practice the chin glide. Then adjust your mirrors, and don’t move them. 

As you drive you will be forced to maintain good posture.

Neutral Neck

June 27th, 2006 by LB, under Fit Commitment, Pilate On, Posture Perfect. 2 Comments

A conversation about neutral spine isn’t really complete with out addressing how to achieve a neutral neck position.  The spine and neck are of course connected and positioning both correctly is an essential foundation for Pilates, as well as most weight training exercises.

The idea is to glide (rather than tuck) your chin it, while at the same time lengthening the back of your neck.  Sometimes it helps to place your thumbs on the base of your skull and gently pull up.  You will feel your neck lengthen and your chin will move in slightly, but be careful it is somewhat subtle, not as extreme as I show here.

Also avoid the chin jutting up syndrome as shown here.  While this looks a bit silly lying down, people often do sits-up with their neck in this position, craning to lift themselves up, eyes on the ceiling. Take the time to position your head and neck into neutral first, and then hold throughout the exercise.

To improve posture practice the chin glide, back of the neck lengthen movement while lying down and standing up, and even more challenging, whlile sitting in front of the comptuter.

Neutral Spine

June 25th, 2006 by LB, under Fit Commitment, Pilate On, Posture Perfect. 2 Comments

I can not go another moment without explaining the concept of neutral spine as it is truly the foundation for any other exercise.   The basic premise is to maintain your natural neutral lower back curve, while contracting the abdominals, as this is the safest and strongest position for your low back. 

To find neutral begin by lying on your back with knees bent.  Roll your belly button up towards the ceiling and feel your low back curve get bigger, then contract your tummy muscles and flatten your low back into the floor.  Now rock back and forth a few times until you can find a comfortable position somewhere in between.

From here contract your abdominals inward toward your spine without flattening your back, sort of like the sensation of sucking in your stomach, but be sure not to hold your breath.  You are now engaging the deepest layer of your abdominal wall, which acts like a built in support belt for your spine.  Its from this position with abdominal muscles pulling in, that you should initiate all exercises.

The idea is to build your muscles functionally to assist in the activities of your daily life.  When, you’re lifting groceries, kids, or participating in your favourite work out, think abs in and up – neutral spine.  More on how to challenge your abs in this position coming up.

Now I have to go to bed, and can sleep knowing you all have neutral spine down pat.