TIME TO STRETCH POSTURE CHALLENGE WEEK # 9

TIME TO STRETCH
 
POSTURE CHALLENGE WEEK # 9 

 LENGTHEN

 
When people spend most of their lives sitting, over time their physical bent over posture starts to feel normal.
Better posture means better alignment of your body, with head, torso and pelvis stacked in a line over your feet. 
Weaker posture is when you're bent forward through the upper back and your head has a forward position where the ears are not in line with the shoulders.
 
 
LET'S TAKE IT TO THE FLOOR TO EVALUATE:
Floor Posture Test
Lie flat on a carpeted floor and then notice:
With your head touching the floor, do you need a pillow to get your head level with your body (ie. ears in line with the shoulders)?  If so, your head is probably jutting forward when you’re standing or sitting. This is also known as forward head posture (FHP).
 
Posture Stretch to Lengthen shortened neck muscles
Firstly, well done...Being aware is the first step to fighting back and improving your posture.
 
Lie flat on the floor.
Put a book under your head to make your head level so it is aligned with your torso. Open the book and turn pages so it’s only as thick as necessary to level your head, without any strain.
Now gently press your head into the book and take 5 slow, deep breaths.
If you feel any strain, roll up a small towel and place under your neck for support.
 Next time you take a Posture Break to lengthen, turn a few pages to make the book support a bit thinner.  See how close you can get to aligning your head, torso and pelvis for a stronger posture.
 
 

Posture Break Stretch:
Do this throughout the day to stretch out those chest muscles that get short and tight from sitting in a rounded and hunched up position and to lengthen your neck and back.
 *If you're a beginner, keep the ball more under your head and upper back and open your arms out to the side.

EXERCISE FOR THE WEEK
Week # 9 Downward-Facing Dog
Open your chest and shoulders

Downward-Facing Dog is useful for opening the anterior chest wall and shoulders that are so often rounded with excessive desk work.
 
How to do it:
Begin on all fours.
Tuck your toes and lift your hips high, toward the ceiling.
Reach your heels back toward the mat they don't need to touch the ground. Drop your head so that your neck is long.
As you stay here, make sure that your wrist creases stay parallel to the front edge of the mat. To alleviate the pressure on your wrists, press into the knuckles of your forefinger and thumbs.
Hold this position for 3 deep breaths. Repeat 5 times.
 
For this week your stretch routine will look like this:
2 min Child's Pose (week #2)
2 min Cat-Cow (week #4)
2 Min Standing Forward Fold (week #3)
3-5 rounds of High Plank (week #8)
3 sets Downward-Facing Dog
 
In case you've missed something, you can catch up here.