Even though stretching is the third pillar of a well-rounded exercise program (along with cardio and strength training), it is often the one we skip….until we become aware that we’re feeling a bit stiffer in the mornings, less agile as we go about our day, and not quite as straight in our posture as we thought we were.
A buoyant, youthful demeanor depends on our ability to stretch out the muscles and maintain range of motion in the joints. Stretching can counteract the stressors of daily life, reduce pain and discharge tension from the muscles. By correcting the tendency of certain muscles to shorten and tighten, it can improve posture.
Good posture is a state of muscular and skeletal balance where the segments of the body are stacked over the feet: knees, hips, ribs, shoulders, head. The natural curves of the spine counteract the constant force of gravity and produce an efficient balance of the body over its base of support. These curves in the neck, mid-back and lower back region form an S-shape and act as shock absorbers; when they are out of alignment they can lead to joint pain and discomfort.
There is a natural tendency to muscular imbalance caused by ingrained habits. For example, the muscles in front of the chest tend to tighten and pull the shoulders forward since we perform many of our daily activities to the front: sitting at a desk or in a car, working at a computer, bending over a stroller or crib, doing housework. Over time these muscles shorten and the opposing muscles of the neck and upper back weaken and lengthen. A combination of stretching the tight muscles and strengthening the weak ones re-establishes proper alignment.
Follow these simple steps to improve your posture when standing or sitting:
- Draw your belly button in and up
- Lengthen through the spine, lifting the top of your head to the ceiling
- Lift the rib cage
- Activate the muscles between your shoulder blades, pulling them down and together.
- Keep your chin parallel to the floor, ears aligned over shoulders
Tomorrow, I’ll wrap it up with advice on how to “shake up” your normal routine and be creative about fitting exercise into your daily life, even if you only have 15 minutes to spare.
Above Image From “Strength Training for Women” Copyright 2008 DK Publishing
Copyright 2008 Joan Pagano. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
{ 0 comments… add one now }
Leave a Comment