8 Morning Stretches For Perfect Posture
We have all head the phrase “bad posture” or even “text neck”. Whether it be from nagging parents, fitness instructors, or chiropractors, it is a phenomenon that affects just about everyone. Now days we spend 8-12 hours a day hunching over our desks and devices, go home and spend an additional hour or two on the couch to “unwind and relax”. However, our bodies were not designed for these actions over prolonged periods of time. Due to these unnatural positions, our muscles change their shape to adjust to the new posture. As this is not their optimal form, there is pain and unnecessary strain placed on these muscles. The back and neck muscles generally end up in stretched positions for long periods of time, whilst the chest and throat muscles are shortened. This in turn reduces the muscle’s functionality and leaves us in a world of discomfort.
Not only does bad posture affect your mechanical structure, it impacts a wide range of physiological aspects. The production of hormones and blood circulation ends up malfunctioning and it may take years before we see the side effects. Our bodies may associate the hunched over (closed) posture with stress. This results in a release of cortisol. This hormone is used to help us get out of stressful environments by increasing heart rate, blood pressure, blood glucose, breathing rate and muscle tension. This is in anticipation of “Fight or Flight mode”. Open and relaxed posture, on the other hand, can release endorphins (sometimes even testosterone) to prevent stress and in turn create feelings of confidence. You may have not realised it, but your posture affects more than just your height. It affects your overall health and wellbeing. As with most things, once a habit is formed, it is hard to break. Bad posture in a chronic problem and can not be fixed overnight. We need to stretch and strengthen the affected muscles to enable us to stand up straight and reach our full potential once again. With that being said, an easy way to stretch out the muscles, get a good amount of blood flowing, loosen up tight muscles and increase body awareness is to try these poses first thing in the morning.
Extra Stretches:
#6 Downward-Facing Dog
Level: Intermediate
Muscles worked: Hamstrings, hips, calves
How to do it:
Begin on all fours.
Tuck your toes and lift your hips high, lifting your sitting bones toward the ceiling.
Reach your heels back toward the mat without allowing them to plank on the ground.
Drop your head and lengthen your neck.
As you stay here, make sure that your wrist creases stay parallel to the front edge of the mat. To alleviate the pressure on your wrists, press into the knuckles of your forefinger and thumbs.
Breathe here for at least 3 deep breaths.
Why it works: It works to open out the chest and shoulders, which are generally rounded due to excessive desk work. Practice often, and you might be able to relieve neck and back pain associated with poor posture. You might even find yourself sitting up a little straighter, too.
Remember to actively draw your shoulder blades back and create a space in your neck. If you find yourself scrunching your shoulder up to your ears, it may mean you don’t have enough upper body strength. If your shoulder blades begin to tense up, bend your knees and go into Child’s Pose, and rest until you’re ready to hold the position again.
#7 Thoracic Spine Rotation
Level: Intermediate
Muscles worked: Back, chest, abdominals
How to do it:
Start on all fours, with your fingers spread slightly.
Place your left hand behind your head, but keep your right hand outstretched on the ground in front of you with fingers spread.
Rotate your left elbow to the sky while exhaling, stretching the front of your torso, and hold for a deep breath, in and out.
Return to the starting position. Repeat for 5 to 10 breaths.
Switch arms and repeat.
Why it works: This exercise stretches and improves mobility in your torso, specifically your thoracic spine (the middle and upper back). It also reduces stiffness in the mid to lower back. Thoracic spine mobility is extremely important for loosening tightness in the back muscles.
#8 Standing Child’s Pose
Level: Intermediate
Muscles worked: Upper back, shoulders, chest, core, lower back and hip flexors
How to do it:
Start standing and facing a wall about a half metre in front of you (you can always move forward a little).
Make sure your feet are in line with your hips.
Lean towards the wall with your arms up, until you can start resting your forearms onto the wall.
Lower your chest downwards away from your ears and shoulders. Try to rotate your shoulders outwardly.
Hold the position for 3 breaths and start again.
You can also put your hands together behind your head with your triceps against the wall for a deeper stretch.
Why it works: This version is easy on the knees whilst being able to stretch deeper into the chest and triceps.
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