Many pains in your joints and muscles are caused by poor posture which places excessive stress upon those areas. According to Anthony Carey, co-founder of Function First in San Diego, California, the misalignment of your pelvis is the primary cause of poor posture in your spine and other joints. When you re-teach your body how to align and move properly, you can reduce, or even eliminate, the source of the pain. Different types of spinal posture require different exercises and strategies. Therefore, there are no cookie-cutter methods when addressing each person's posture.
Stride and Twist
Step 1
Stack a set of aerobic steps to just above your kneecap. Place your left foot on top of the step, and point both feet forward. Extend your right hip more by contracting your right buttock and shifting your weight to the left foot.
Step 2
Turn your torso to your left, and place your right elbow near the outside part of your left knee. Turn both palms out, and keep your spine upright. Squeeze your shoulder blades together to open up your chest. Hold the stretch for five to six deep breaths.
Step 3
Turn to your right, and place your left elbow on the inside of your left knee. Keep placing your weight on your left foot, and hold the stretch five to six deep breaths.
Step 4
Switch legs, and repeat the stretching pattern. Do an extra set on the side that feels tighter and less balanced.
Downward Dog
Step 1
Get on the floor on your hands and knees. Place your wrists below your shoulders and your knees below the pelvic joints.
Step 2
Curl your toes on the floor, and lift your tailbone up to the sky. Extend your legs, and push your heels to the ground. Turn your feet slightly inward. Gently push your chest and ribs closer to your thighs.
Step 3
Hold the stretch for three deep breaths, and return to starting position. Repeat the stretch five to six more times.
Supine Trunk Rotation
Step 1
Place a yoga block between your knees, and lie on your right side. Bend your knees and hips to 90 degrees. Place your palms together and extend your arms in front of your chest.
Step 2
Exhale and rotate your torso to your left, lifting your left arm with you as you turn. Turn until your left shoulder and arm touches the floor; or if you cannot do so, go only as far as your body allows you to.
Step 3
Clamp your knees on the yoga block to keep your lower body from moving. Turn your head to your left, and hold the position for four to six deep breaths.
Step 4
Return your body to the starting position, and repeat the turn for five to six times. Repeat the exercise on the opposite side of your body.
Passive Heel Drop
Step 1
Stack a set of aerobic steps about 3 to 4 inches high. Place them between a doorway and about 1 to 2 inches away from one doorjamb.
Step 2
Hold onto the doorjamb, and place the balls of your feet on the edge of the step. Keep your posture upright, and your chest high. Relax your shoulders, and let your heels drop and hang off the edge of the step.
Step 3
Tighten your buttocks and thighs slightly as you hold this position for one minute. Breathe deeply into your abdominals as you hold.
Step 4
Walk around the area after one set of this exercise. Repeat this exercise two to three more times.
Tips and Warnings
- If one side of your body feels tighter than the other side, do two extra sets on the tighter side until both sides feel even.
- If you experience pain while doing any of these exercises, stop and seek treatment for the source of pain from a qualified medical professional, preferably without the use of painkillers and medications.
Things You'll Need
- Yoga block
- Bath towel
- Aerobic steps
References
- "The Pain-Free Program"; Anthony Carey; 2005
- "PTontheNet"; Thoracic Spine, Shoulder Girdle, Head and Neck; Justin Price; October 2008
