The keys to ease back pain and improve posture

The keys to ease back pain and improve posture:

Confident, strong, graceful and healthy. Who do you think of when you read those words?

I bet its someone who stands tall and moves in a coordinated, controlled manner. Often times this person was once an athlete of some type. Wether it be a football player or a dancer. At some point in their life they learned the key points to carrying themselves correctly. Even if you don't have an athletic background, you too, can learn how to move.

The first step, is to be mindful of your body. Where are you in space? How do you hold yourself...do you slouch, do you arch your low back, is one shoulder lower than the other? Become Aware!

Lets start with standing. There are three "points" to think about when standing tall. Start from your feet. Bring your heels together and your toes should be about a fist (make a fist and place it between your feet) distance apart. If your knees turn in and touch, open your heels until the knees line up comfortably. Now imagine zipping up from your heels to your inner thighs and glutes. You'll squeeze, or lift, your inner thighs and glutes. No need to squeeze super tight, its just a lift. You've now found strength from your heels to your seat. That is your first point of reference.

Next is to think about your pelvic girdle. Imagine that you are about to put on those really tight jeans. Yes, we've all done this. Literally, create that memory in your mind. Even place your hands at the base of your zipper and make a zipping motion up to your belly button. Then continue that "zip up" to the base of your ribcage. You've just pulled your transverse abdominals up and in, (you tightened your corset). This is a deep muscle that is easily activated when you put your mind to it. The more you practice this, the more natural it is. Practice makes permanent.

Now to the shoulder girdle..there are more ways then one to set your shoulders straight. Here's a fun one to get you to understand how to make a connection between your shoulders and your back. Let your arms hang loosely at your sides. Place your elbows along side your ribcage. Turn your palms to the ceiling and make Fonzie fists (your thumbs stick out like a hitch hiker but point out not up). Then open your arms keeping those elbows in, and your Fonzie fists pointing behind you. Your shoulders are now open, keep them open and let your forearms fall back to your sides. This presses the shoulder blades back and down, and keeps your chest wide. Show a little bit of the palm of your hand, so your pinkies are toward your body, not your thumbs. As you walk your pinkies should sweep your thighs. You are now standing tall. You can do the same thing when you are sitting. Always reach the crown of your head to the ceiling, I like to say "use your height".

There you have it. Just a quick break down...your 3 points of reference:
1. Heels together, inner thighs and glutes lift
2. Zip up from your pubic bone to your ribcage
3. Shoulders back and down

Stand "Head to Heel like Steel!" Ease your back pain, walk and be confident...the world is your oyster!

For a video demonstration please check out this video:
http://www.youtube.com/watch?v=y3mn556j4BA&ref=mf

In Health and Strength,

Chani Overstreet
Flower Mound, TX
Personal Trainer
www.chanioverstreet.com