I wrote this to my group members because it is probably the most important thing we as trainers can do: Make posture better!
Not only does it allow better function, better posture increases strength too!
Lets face it, gravity is out to get us. Hours spent in front of a computer or hunched over a desk takes its toll. Your shoulders protract(move forward), all the muscles in front of your arms begin to shorten and, all the muscles in back start to lengthen. This causes kyphosis, also known as a hunchback. Gradually, you lose mobility in your arms and painful inflammations can set in.
But there is something you can do to reverse the effect of gravity. And what’s great is how simple it really is.
It’s called a chair arch and you can perform it sitting down at the same desk that caused the problem in the first place!
Here’s how you do it:
1- sit up straight, pull your bellybutton in to your spine and suck the muscles on your pelvic floor(kegel muscles) up into your chest.
2- retract your chin and neck.
3- interlace your fingers and place them behind the base of your skull.
4-depress and retract your scapula by pressing your elbows downwards and backwards.
5- hold for 1 minute.
6- repeat once every 45 minutes that you are at your desk.
try to keep in mind that if any of this causes pain you should discontinue and consult a fitness or health care professional. i know one if you’d like!
Postural alignment is one of the most important gifts you can give yourself!
If you have any questions about this or anything else I’ve sent, feel free to message me. And please check out my website : www.ryanbooth.ca
yours in fitness,
Ryan
