5 TIPS TO IMPROVE POSTURE:
1. Strengthen your abdominal muscles through Pilates-based exercises.
Having strong abdominal muscles supports your spine and allows you to stand up taller and with less pain.
Pilates exercises are well-known to realign the spine by correcting the length-tension imbalances in the muscles supporting the spine, pelvis, and shoulders.
Thus, it assists the whole body in working more efficiently and with a stable, solid core that will improve posture.
2. Check your posture regularly in the mirror:
Are your ears centered over your shoulders,
chin parallel to the floor,
shoulders over your hips, and abdominal muscles drawn in with a slight curve in the lower back.
3. Stretch the tight muscles, such as your hamstrings, which pull on the back muscles causing pain resulting in a slouched posture.
4. When sitting pull your bottom right up against the back of the chair.
Then stack the rest of the spine straight up so that your shoulders are right over the hips, ears over the shoulders, and your chin parallel to the floor.
5. Work on exercises that strengthen the upper and middle back muscles.
Lateral rowing exercises shown here with the stretch band, as well as Pilates-based mat exercises, including the elbow lift lying on your stomach are just a couple to start with.
How many people do you know that would like to improve their posture?
When you do see someone with good posture don’t they look taller, thinner, and younger than they might be?
Wouldn’t you like to improve yours too?
Good posture helps your body function at its best; you breathe better, move more efficiently, have more endurance, and just look better.
Most of us feel tension and pain in our shoulders and upper back; this is often due to incorrect posture either while sitting or standing.
Learning the causes of bad posture and how it affects the tension in other areas of the body is the first step in correcting and alleviating bad habits.
Next, you’ll need to know how to stand up straighter so you can move more confidently and with less pain and strain on the body.
Did you know some of these facts about posture?
One of my favorite ways to get my clients to stand taller and improve posture is focusing on the "Domes".
Pilates Domes or areas of uplift in the body help us to gain more space where we need it.
Begin in your feet and notice the dome or arch on the bottom of the foot and contract it or lift it,
then move up to the arc at the base of your pelvis and lift up out of it,
the next is the arc at the base of the sternum feeling the chest rise,
and the last is at the base of the skull feeling a reach up out of the back top of your head!
Yeah! You just gained a half inch, maybe more!
Apr 23, 20 06:20 PM
It's 2 yrs.post op since I had total knee replacement in both knees. In order for them to last it's recommended that you lift not more than 25 lbs. Pilates
Aug 11, 17 12:29 AM
Dear Jennifer, I just wanted to reach out and thank you for dramatically improving and changing my life. About a year ago, I woke up in debilitating
Jul 12, 17 06:44 PM
Hi, I had a total right hip replacement 8 months ago; I rehabbed really quickly, although I was also (and still am) dealing with L4 spondylolisthesis.