The Pelvic Debate – Spinal stability Sitting and standing

Know anybody who looks like this:

imagesOkay, maybe not quite so animated and less cantankerous, perhaps more like this:

SwayBackYour sitting and standing postures only reinforce overdeveloped tense muscles, as well as the weak and overstretched muscles.

Truth: You could do pilates and core stability work until the cows come home, BUT, unless you learn what you are doing, how to do it properly for your body, it will be less than entirely effective.  It is important to learn how with every strengthening of a muscle there should also come a lengthening. This combination of stretch and strength in tandem, create better posture and a healthier body.

posturebad-posture-cartoonHere are a few exercises to help find better standing and sitting posture. They are simple enough to do at the office.

Using the wall can help identify a slumping posture and where to focus on stretching, opening muscles, like the shoulders and chest, while strengthening other muscles for support, such as the mid back.

#1. Pelvic Tilts against the Wall:

Pelvic Wall tilts

Pelvic Wall tilts

#2. Wall Roll Downs

drape and reax the neck. Tailbone stays fixed!

drape and reax the neck. Tailbone stays fixed!

Roll up by lifting each bone away from the next as it presses into the wall. Create space between vertebre.

Roll up by lifting each bone away from the next as it presses into the wall. Create space between vertebre.

Arms can remain by your sides as well. Let the spine slide upwards against the wall, stretcing towards the ceiling. Enjoy taller posture!

Arms can remain by your sides as well. Let the spine slide upwards against the wall, stretcing towards the ceiling. Enjoy taller posture!

#3. Pelvic Tilts sitting on a ball

Pelvic_Tilt_Tuck-215x249

As the pelvis tucks under, do not allow the shoulders to round forward, stay lifted tall.

do not let the pelvic movement affect the posture of the chest and upper body

As the pelvis arches, do not allow the rib cage to jut outward. Keep the rib cage knitted inward.

Proper posture and alignment is beneficial for both the body and mind, it allows deeper more efficient breathing and joint mobility, and psychologically, an upright posture exudes confidence and can lift not only your spine, but your mood. Walking tall is a win-win.

Advertisements

3 responses to “The Pelvic Debate – Spinal stability Sitting and standing

  1. Pingback: Understanding Your Balance Creates Strength Control and Flexbility « mind body arts

  2. Pingback: Better Health by Walking Tall. Building Postural length and muscle awareness. « mind body arts

  3. Pingback: You are really getting on my Sciatic Nerve. « The Mind Body Moderate

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s