Our spine has normal curves along its entire length.
If we start from the cervical spine, we have a small lordosis, then in the thoracic spine, kyphosis, in the lumbar spine, lordosis and in the sacrococcygeal spine, kyphosis. When we work in a sitting position for several hours, the spine takes different positions than normal, with the consequence that day by day it is deformed.
The chest and shoulders fall forward, the abdominals, neck and back muscles (scapula and latissimus dorsi) relax resulting in the entire spine, shoulders and head being pulled forward out of alignment. All of these not only make the body weak and unsightly but can lead to chronic injuries and chronic pain.
For this reason, it is important to know the way so that no problems arise. Such problems are the inability to raise the arms up, look up, neck pain, pain throughout the back, lower back and general dyskinesia.
Research has shown that 2/3 of the population who take these kyphotic postures for years will suffer from degenerative diseases of the cervical and lumbar spine at the age of 70 and over.
We've all seen a grandparent who hunches over and looks like they're about to fall.
Still, you have surely noticed people with sedentary work in front of a computer, their bodies tend to take these forms.
Many times you may have even caught yourself slouching!
It takes systematic effort to correct these problems and maintain proper posture.
A set of intense exercises such as those in pilates which will strengthen the back and pull the spine back into proper alignment. Here, we show 4 simple exercises that will make you "tall"! Luckily it's simple! You need to stretch your chest and also strengthen the weaker muscles of the shoulder blade and back muscles, keeping your head in a neutral position.
1) Superman (Y stretch)
Lie on your face with your legs spread across the opening of the mattress as well as your arms, in a Y shape, without raising your shoulders towards your ears.
Then lift the trunk with the hands without breaking the shape and keeping the spine in a straight line that tends to lengthen. Feel the scapulae and lats engage and the abs pull in and up (belly button in like I'm zipping up my pants).
You could progressively lift the legs upwards, definitely activating the abdominals as we said above but also the buttocks. In this way, it also strengthens the lower back.
Hold this position for at least 20 seconds.
This exercise aligns the spine by pulling the spine in a different direction than usual. They work the middle and back of the deltoid, latissimus dorsi and trapezius to pull your arms up and back. This opens up your chest by letting your tight pectoral muscle and anterior deltoid relax.
2) Stretching the "bow"
To do this stretch we need the help of a large inflatable ball like the one used in pilates. The correct ball is the one that forms a 90 degree angle at the knees as you sit on it.
Bring the arms overhead extended toward the ceiling with the thumbs facing behind you. Slowly roll the pelvis forward and the torso back bringing the back into contact with the ball.
Let the arms fall back and down and relax the head and shoulders back and down. Feel the weight of the chin and take a deep breath through the nose and exhale through the mouth.
Lean back as far as you can and hold for at least 10 seconds until you feel more flexible.
This mainly focuses on full body extension, which relaxes the anterior muscles, including the neck, chest, shoulders and hips. This stretching is very important especially if you are not very flexible! Eventually you will be able to stand up faster and for longer.
3) Neutral placement of the head position
Stand up straight and 'rise' as high as you can, as if your spine is lengthening towards the ceiling. Pull your shoulders down and back as if they want to stick to the ribs. Pull your neck up and back, bringing your ears just above your shoulders.
Think of this movement as trying to bring your entire upper body back by feeling your ears move away from your shoulders as much as possible. This is not an exercise or a stretch, but more of a posture that should become a habit. Try to do this every time you stand up. Don't worry, you won't look weird, but you'll exude confidence!
4) Foam Roller Exercise
The foam roller is a cylindrical construction made of foam material. Place it on the mat at the base of your shoulder blades perpendicular to your body. (the cylinder and your body should make a “T”, in other words).
Press your feet into the ground parallel to the opening of the hips with your knees bent (obtuse angle) and the pelvis resting on the ground. Then place your hands behind your head with elbows open and back, shoulder blades down and relax. Then, maintaining this position, engage your abs and glutes and lift your pelvis in line with your knees and shoulders as far as you can, like a plank.
Hold for at least 30 seconds.
This exercise helps relieve the excessive curvature of your spine that has been created as it stretches - opens up your chest cavity.
Do these things daily! You will get rid of the wrong and tiring postures, while gaining healthy posture and movement patterns filling your life with confidence and well-being!
physiomel Physiotherapy - pilates - yoga
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