We live in a world where everything is in front of us. We tend to sit at a computer or tv that is fixed in front of us. We typically face an object before we pick it up or carry it. The most common gym exercises are designed to build up our front body. This is all normal but it can lead to an imbalance in our body which can then lead to pain.
Most of us don’t really know how to find a neutral spinal posture, especially when our body has labeled our neutral as being a slouch. Here is a simple exercise sequence to improve your spinal mobility and neutral alignment.
Appreciation of Neutral:
Sit at the edge of a chair with your feet flat on the floor.
Open your arms and lift your chest, look straight ahead. Take a deep breath in and on the exhale move your arms slowly behind you squeezing your shoulder blades together lifting your upper chest to the front, creating a mild lower back arch.
Take another deep breath in and hold the position on the exhale. Focus primarily on the middle back where the shoulder blades meet, push the chest forward and upward. Do not engage your neck muscles.
Take a deep breath in and on the exhale tilt the lower back behind you, slouch your whole spine including your neck and move your shoulders behind your hips to create the feeling of a nice stretch in the lower back. Reach your arms forward to reinforce the separation of the shoulder blades from the spine to create a nice stretch in the upper back. From the slouched position move back into a sitting position.
Repeat this sequence 3 times (phase 1: moving forward phase 2: moving backwards)
Now hold onto your wrists and lift your elbows to the sides, elongating the sides of your trunk and shifting the weight from the right to the left. Then find your center and pull both elbows towards the ceiling with a deep inhale to stretch your spine completely into the ceiling.
Bring your arms down to your thighs with your palms face up. Take a deep breath in and move your spine softly right, left, back, and forth and relax your shoulders. Once you find a comfortable neutral sitting position, close your eyes and become aware of your straight spine.
