MINDFUL MOVEMENT POSTURE CHALLENGE WEEK # 12 |
|
|
Mindful posture, standing your tallest, is important because it’s the beginning of moving tall. Balanced posture means muscles exercise more symmetrically, minimizing joint stress and helping you breathe your fullest. Retraining strong alignment and awareness in posture and motion can begin with being aware when you walk. |
|
|
PostureZone® 1: Feet and Lower Extremity - Do your feet touch down and push off the same point on each side? (pay attention and even out your gait)
|
|
|
PostureZone® 2: Pelvis - Is your core engaged? (pull in your belly just a bit)
- Did you wear good shoes? (your posture foundation is key)
|
|
|
PostureZone® 3: Torso - Do your shoulders roll forward? (roll them back and relax)
- Do your arms swing symmetrically? (pay attention, thumbs forward, don’t carry your phone in one hand)
- Are you breathing from your belly? (focus on even, slow belly breaths)
|
|
|
PostureZone® 4: Head - Is your head jutting forward? (head tall)
- Are you looking straight ahead? (eyes up)
|
|
|
EXERCISE WEEK # 11 DOUBLE UP ON CORE STRENGTH - SIDE PLANK |
|
|
Strong abs will help support your back so that your back muscles aren’t compensating for your body’s efforts to maintain proper posture. |
|
|
Before starting, try to find a mat or other soft surface to perform a side plank on. This can help reduce stress on your arms and feet. Instructions Lie on your right side with your legs straight and feet stacked on top of each other. Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist. The pinky side of your hand should be in contact with the ground. With your neck neutral, breathe out and brace your core. Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head. Hold this position for the duration of the exercise. Depending on your fitness level, aim for between 15 to 60 seconds. Repeat on your left side.
Some points to keep in mind during the exercise: If you find it hard to hold a side plank, that’s OK. You can try performing the exercise from your knees instead of your feet while you’re building your strength. Keep your hips stacked and facing forward. Try to avoid rotating your body. Avoid letting your hips sag during the exercise. If you can’t hold the position, try reducing the duration of the side plank. It’s better to perform 20 seconds with good form than 50 seconds with poor form. Try to keep your face and bottom hand relaxed during the exercise.
|
|
|
|
|