9 hours ago
Sorry for the late post everyone! Been so busy!
Let's look at Day 1: Recognising Bad/poor Posture.
There are a few forms of bad posture (two are in the image above). All of them involve a protrusion of the hips, shoulders and head from the midline of the body.
The most commons signs to look for, in this case will be:
1. Forward head carriage (head protruding forward)
2.Slumped shoulders (they roll forward into your chest)
3. Hunching back (also known as kyphosis is). Accompanies slumped shoulders and forward head carriage.
4. Anterior pelvic tilt (Duck Bottom) where the back of your pelvis tilts to the forward position. All those booty selfies, where you push your butt back to make it look bigger, that's over curving your lower spine and causing anterior tilt.
5. Posterior Pelvic tilt
This is very common in men, and is where the front of the pelvic tilts toward the back of the body.
Heres a quick way, you can check to see if your posture needs some correcting.
Stand up, with your back against a wall.
Place your heels about 6 inches from the wall.
Your shoulder blades and buttocks should touch the wall.
To perform the posture test, place one hand behind the neck or lower back.
There should be less than 2 inches between the wall and your neck or back, if there are more, this indicates a curvung spine and a poor posture.
If this is you, not to worry! It can be remedied.
Today, take a moment and imagine, your head staked on top of your shoulders, chin level with the ground.
Shoulder back, inline with your ears, and stacked over the hips.
Your hips, inline with your shoulders, not poking back or forward, but nestles in the middle of your lower ribs, and stacked neatly on top of your knee and ankle joints. (see the middle image above)
To help with better aligning the hips, imaging 'tucking' your tail one underneath your body. you will feel your lower abs activate, and your glutes squeeze a little.
Practice realigning your body, I find in the mirror helps, the more you do it, the more your understand what correct posture feels like, the quicker you can correct it.
Stay tuned for tomorrows instalment 👣🔥