POSTURAL ADJUSTMENT EXERCISES
During these exercises, you are exaggerating improved standing alignment.This will probably feel foreign and unnatural to you in the beginning. It is best to do these exercises for short periods of time (5-20 seconds), frequently(3-5 times/day) until you feel that improved alignment is occurring more consistently and automatically.It is most beneficial to adjust your standing posture with these exercises during those activities or times when you tend to exhibit poor alignment.
Attempt to perform your postural adjustment exercises during times when you are standing in one place, for example, morning and evening bathroom times, while waiting for elevators, while in line, etc. Keep the adjustment exercise easy and relaxed.
Use calming breaths and the images recommended and perform the postural adjustment while watching yourself in a mirror (sideways). You should be able to see the improvement immediately. Allow the image of your “new” posture to sink into your mind’s eye while you watch.The following examples include some of the most common problem standing postures. Each example includes a recommended postural standing posture.
Each example includes a recommended postural adjustment exercise to help minimize the problem immediately, and the appropriate structural re-balancing exercises are also listed. If you recognize any of the poor alignments as being similar to your own, perform the postural adjustment exercises as recommended. Ignore the postures and recommendations that do not look like your alignment.
ABDOMEN AND BUTTOCKS STICKING OUT.
A. This pelvic position causes the abdomen to stick out in front and the buttocks to stick out in back. This alignment is probably the chief cause of low back pain while standing.
B. Your pelvic bowl is tipped forward so that the water tends to spill out the front- this causes an increased arch in your low back.
Level the pelvis.
A. Gently tilt your pelvic “bowl” so that the front “brim” moves p and under you- so that the water is level and tranquil (not held tensely).
B. Gently lift up and in with your lower abdominal muscles to help lift the front of the pelvis. Think of pulling your abdomen in away from the waistband of your pants.
Allow your low back to relax and lengthen into less of an arched pattern. Bring your tail down and under you by gently tensing the buttocks muscles.
Note: do not pull the chest down toward the pelvis. Bring the front of your pelvis up under your upright chest.
It is common to feel some minor low back discomfort when first attempting this adjustment. Make sure to keep the adjustment gentle, with a comfortable amount of muscle tension.