Lead with your Chest: Basic Tips for Posture from a Pilates Instructor to-be
Sitting is the new smoking. Leading with our heads forward instead of our chests is the new sitting.
Just kidding, of course. But posture-related issues are becoming more and more common (see; “3 surprising risks of poor posture”.) It should be noted that this article is NOT a replacement for a visit to your GP or physiotherapist, but it does provide general cues that may provide relief or assistance to your posture. Additionally, if any of these actions cause you pain — even the most mild — you should take note and see a health professional. With that in mind, let’s get to know our own postures a little more.
The flexion of the neck and shoulders is called kyphotic posture. You glare at the evil screen in front of you, taunting you and your strained neck and shoulder muscles. You try to read on without the thought that you’re doing yourself harm doing so.
First, take the forefinger of your free hand, poke yourself in the upper-middle of your sternum (AKA between your collarbones) and push your sternum away from your finger until your chest rises up, becoming stacked over your hips instead of leaning forward of them. Your shoulders should gently roll back into their pockets as you do this.
Second, visualise a piece of chalk attached to your tailbone. Imagine that you are drawing the line of a pendulum under your body as you slowly tuck and arch your pelvis. If you’re not sure how far to tuck or arch, your balance will let you know: you’ll either begin tipping forward or back.
Third, march gently up and down on the spot. Come to stillness. Rock slowly forward and back, from your heels to your toes, until you come to what feels like the middle. Your big toe, little toe, and heel form the tripod of your foot.
Finally, take a deep breath through your nose and sigh out through the mouth. Your body will thank you for taking this little moment to adjust to where it wants to be: where all the muscles that hold us upright are doing their jobs, in synchronicity.
