Exercises to Improve Posture: Get rid of the Burn in your
Do you have pain that keeps coming back? Is it worse after
sitting at the desk all day long? Perhaps you need some exercises to improve
posture. Sometimes what you need is a little rest.
How are you going to get this in the middle of the day?
There is an exercise that comes from the Alexander technique that I find extremely
helpful. In fact, whenever I feel a spasm starting in my back, or it just feels
vulnerable and tired, I seek out a little floor space to do this as soon as I
can... even at work or at someone's house.
Try exercises to improve
posture right now!
Here is the "exercise"... actually it is just a
very specific way to lie down on the floor. This can really help energize you
and decrease your back and neck pain, and improve your posture in the process!
You will need a clear space on the floor or hard surface
(preferable on a rug or mat) to lie down on and a few books. You are going to
end up lying face up with your knees bent, so place the books about where you
think your head will land. Most people will need about 2-3 standard paperback
books. Here is the procedure. Read how to get up before trying it : )
Kneel down on the floor and place
your books on the floor where you think your head will land.
Sit on the floor with the books
Pull your heels to your buttock
with your feet about shoulder width apart.
Tuck your chin to your chest to
curl your spine into a light stretch.
Let go of your legs and roll back
onto the books. Try not to go too fast.
When you land, see if your head
landed on the books correctly: If not, reposition, then get up and do it again.
You are probably going to feel
crooked if you are having any back trouble: DO NOT try to straighten yourself
out. The reason is that you will just create more muscle tension and create an
S curve instead of a C curve. Instead, just try to relax those muscles, but
don't actively move them.
Let go as thoroughly as you can
onto the floor and the books. Allow your back to lengthen and widen. Don't try
to do anything, but imagine your head releasing out and up along your spine,
and your back lengthening and widening.
Think of breathing fully but
easily into your back and sides; release your chest and abdomen down into your
back as you exhale.
Allow your neck to be long and
soft. If you find it difficult to really release the weight of your head, allow
your head to go for a tiny, slow, sleepy roll, imagining it becoming heavier as
Stay there for at least a minute
or two (Traditionally, people do this for 15-30 minutes, but you can start with less).
How to get up from the stretch:
You are going to get up on your side. First look
in the direction you are going.
Then let your arm follow, and then your body.
Let your knees come to the side.
Pivot up to the crawl position.
Either repeat the above procedure, or get onto
your knees, then put one up and get up trying to keep the relaxation and
lightness that you just experienced.
Did you find that helpful? I always do. I love the lightness
it gives me in my back.
There is a great posture program available that is based on
the Alexander Technique. It is a great because he includes videos of how to
perform the exercises. You can check out a sample videofrom the program for improving neck