Self-massage visceral with foam ball... Reprogramming back pattern crossed... Stretching of isquiotibials with support in lumbar...

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2 Contents Introduction... 3 & 4 Exercises: Self-massage visceral with foam ball... Reprogramming back pattern crossed... Stretching of isquiotibials with support in lumbar... Chest opening Correction and awareness of body posture against the wall... 9 & Thoracic extension... Doorway Chest and Shoulder Stretch... Stretching of the arms... Automassage pectoralis major

3 Introduction We want to share with you a quick sequence of corrective exercises that you could perform for few minutes daily that will help you feel better and look better. These exercises are suggested for all ages and fitness levels. However, if you have a known impingement or tear on the shoulder, bulging or herniated disc or any injury you are concerned about we ask that you ask your doctor first before starting these exercises. Of course, whenever you re in pain, you should consult your physician to get a handle on any underlying problems or treatment concern. Improve your posture at home is possible but should be done under the supervision of specialists. This ebook is for those of you who just want to improve their posture or have a stiff neck, rounded back, upper or lower back pain, neck, shoulder and arm pain, fatigue or headaches. You may just have one of these symptoms or you may have all. The spine has two natural curves that you need to maintain, called the S curves. These curves of the back are also called lordotic and kyphotic. A lordotic curve is a curve in the lumbar spine, and when there is an increased angle this is called lordosis of the lumbar spine. A kyphotic curve is present in the thoracic spine, but when this curve exceeds 50 degrees it is called kyphosis of the thoracic spine. These are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. Painful conditions associated with poor posture are so common that most people have some firsthand knowledge of these problems. All you need to do is make a conscious effort in maintaining a good posture. If you find it difficult to do it yourself, take the help of modalities such as your posture brace and daily corrective exercises. Along with that, it is important to have the help of a professional physiotherapist. Spine with natural curves Page 3

4 Introduction Rounded shoulders and tight chest muscles have become the norm in our society as we are constantly hunched over desks, steering wheels and carrying heavy bags or children on one side of our bodies. Many people have poor postural habits that have developed over a long period of time. Due to these habits, joints gradually tighten up, restricting spinal movement and affecting posture. As a result, obtaining correct postural alignment often feels difficult and unnatural. This can be changed with practice Abnormal posture not only puts a great amount of stress on the spinal cord and nerves but also causes muscle imbalance and diminished body performance We are constantly told to improve our posture, but the problem for most people is they just don t know how. Sure you can try and sit up taller at your desk, don t hunch over at the table, walk with purpose, etc., but the bottom line is if you don t specifically activate the muscles that are not functioning, and relax the ones that are over firing you will never see any changes. A Sedentary lifestyle worsens the blood supply to the vertebral column, muscularligamentous aponeurosis. Similar properties prolonged sitting and standing. To avoid congestion, it is necessary to take a daily walk in the fresh air in 1-2 hours. Be patient with yourself. Correcting poor posture can take a long time, especially if you ve had bad posture for years. A great side benefit of keeping your head straight and your ears, shoulders and hips aligned, is an improvement in your self-esteem and attitude. If you walk with your head up, you feel more confident which improves your attitude and mood. Next, we show you some realignment exercises, self-massage and stretching that can help you re-educate your muscles from getting stuck in a hunched position. Let s begin! Page 4

5 1. Self-massage visceral with foam ball Duration: 2-3 minutes at every point Frequency: It can be done daily Advices: Painful but never too Keep breathing loose and fluid Will loosen all tensions of the belly area, they are emotional. You are going to help this area of the body open up. When this area is closed we go to our position goes forward, when loosened, we can open. This is the first step, the first thing we need: loosen the belly. You can play with how much the ball is inflated or deflated to fit your own comfort levels, with a hardness of adequate strength for you. You re going to place the ball in the stomach mouth and lie face down completely on the ball. The head to one side, and now simply breathing. As you inhale, your abdomen will bulge into the ball. As you exhale, your abdomen will passively hollow as the ball burrows into your belly. Relax gut. It can be quite annoying, but it is important that you get to loosen the belly. Breath, loose, expel, during 2-3 minutes. Then you are making the same exercise placing the ball in the navel and then just above the pubis. Let s get with it loosen breathing, loosen spams visceral that can even help with digestions and also reduce anxiety and the anguish of breathlessness. Page 5

6 2. Reprogramming back pattern crossed Duration: Duration: repetitions Frequency: It can be done daily Advices: Perform a short contraction (1sec) Make a rest between contractions of at least 2-3 sec Exercise to tone posterior muscles. Probably a cause of the poor posture, they have lost tone, they have lost strength. Let s tone, let s wake. To do this exercise we start lying face down with legs and arms straight. We will make a contraction crossed chains and raising an arm with the opposite leg. For example, left arm opposite right leg and vice versa. But we will not make a long contraction which we mantain the up position, we will make small shots: I contract and dropped. We just want to reprogram, wake up the musculature, always making a cross pattern arm: right arm - left leg/ left arm - right leg Page 6

7 3-4. Stretching of isquiotibials with support in lumbar. Legs Up the Wall Pose - Hamstring Stretch Duration: 5-10 minutes Frequency: It can be done daily 3. Legs Up the Wall Pose Exercise to tone posterior muscles. Probably a cause of the poor posture, they have lost tone, they have lost strength. Let s tone, let s wake. 4. Hamstring Stretch We will add more stress placing a rolled-up towel or a rope in front of the feet on the toe-lowering the toes to above and adding tension to the entire chain. To do this exercise we start lying face down with legs and arms straight. We will make a contraction crossed chains and raising an arm with the opposite leg. For example, left arm opposite right leg and vice versa. But we will not make a long contraction which we mantain the up position, we will make small shots: I contract and dropped. We just want to reprogram, wake up the musculature, always making a cross pattern arm: right arm - left leg/ left arm - right leg. Lying down flat on your back on the floor with your knees bent. Bring your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your right leg towards the ceiling and keep the foot flexed while keeping your left leg straight along the mat. Or bend this leg and put the foot on the ground if the strain on your back is too much. Then repeat, this time raising your left leg. As you do this, both sides of your butt should be pressed against the floor. Great for lower back, for legs. Passively stretches the hip extensors. Page 7

8 5. Chest opening Duration: 3-5 minutes Frequency: It can be done daily With this exercise we open the thoracic cage stimulating the rectification of the dorsal kyphosis, we release the breath eliminating tensions, we favour expressiveness. Standing, with feet slightly apart and knees standing slightly bent, we re going to do with the pelvis one small scale in retroversion for well protect your lower back. We bend elbows got up and we put to shoulder height, not below not above. Then, we take our elbows forward, we take air and release abruptly expelling the air bringing your elbows back so the chest goes forward. It is an exercise of expression you will allow correct, soften kyphosis while freeing your breath for this. Page 8

9 6. Correction and awareness of body posture against the wall Duration: 5-10 minutes Frequency: It can be done daily This exercise requires a lot of attention, requires much control, but will allow us to integrate the changes we have already achieved with the rest of the exercises. Initially, we need a wall, we will use it as a workplace and as a reference for the execution of the exercise. First, let s make the corrections from bottom to top. Start standing with your glutes, back and head against a wall and your heels roughly 12 inches from it and position them just wider than shoulderwidth apart. Maintain a slight bend in your knees. You have to do a scale with the pelvis for which lumbar look good stuck on the wall. Attempt to flatten your back against the wall. Ideally, at this point, there will be no space between your lower back and the wall. And once we have done that, we will try to paste shoulders against the wall. Keep your shoulder blades pressed against the wall and your abdominal muscles engaged. Open arms with the palms of your hands face to the wall. Pay attention to your head position. Notice whether or not the back of your head touches the wall. If it does not touch it, you have forward head posture and it is likely that you suffer from weak neck muscles. If your neck doesn t touch the wall, don t roll it backwards looking upward to the ceiling, you will have to put a cushion between your head and the wall to maintain an upright head position. Page 9

10 6. Correction and awareness of body posture against the wall Pretend that there is a string going from the base of your neck to the top of your head. Pull that string up from the top creating a longer neck. As the back of your neck gets longer, your chin should tuck in and down somewhat toward the back of your neck. This is correct neck and head posture. Make sure you are not simply moving your head backwards and increasing the curve of the neck. This is also improper posture. Focus on creating length in the back of the neck. Try not to lose the corrections we have made previously. Once we have this position, just breathe, try to drop stress because once all correct, breathing will be tight. Breathe, sigh, release the tension and then we can advance the exercise little closer legs to the wall, pulling one little knees, back to correct pelvis, shoulders, head and we can continue to progress exercise. Page 10

11 7. Thoracic extension Duration: 1-3 minutes Frequency: It can be done daily but it will depend on the sensations the next day It s a great upper thoracic opener. You ll notice in real time, you re going to stand up and your postural perception will be much more straight. You ll see, at least you, how you go more straight. If it adds one day and another, little by little it will be remarkable from outside. If the thoracic spine (upper back) is stiff and hunched forward, it can indirectly cause the Forward Head Posture. So this is going to help you really open up that upper back. Place a foam roller (or alternatively a rolled up towel or a cushion will work too) onto the floor and lie supine onto the roller so that it is positioned horizontally under your back. This exercise has two keys: the first, placing the fulcrum of back in the right place. You have to locate the mouth stomach, if we drew a line back, this is the point at which we should support in the rolled up towel. The second key is that your arms should be extended. Slowly and in a controlled manner lie flat, allowing your back to arch over the roller. In this position relax and lower your arms to the floor above your head. And this feels really nice and you just want to breathe really deeply into this upper back. You have to allow everything to open and expand. And then just hold this as long as if it feels good; actually, try to stay here about two minutes. This position forces the upper back musculature to counteract the forward pull to keep the torso upright; in effect nudging trainees into more t-spine extension. Page 11

12 8. Doorway Chest and Shoulder Stretch Duration: 3 repetitions Frequency: It can be done daily Hold for a minimum 30 seconds every exercise This is an effective stretch to improve your posture and release tension from the upper back as well as to get rid of your rounded shoulder. The pectorals are powerful chest muscles that are often responsible for pulling our shoulders forward and rounding the back. Just find a doorway either in your home or office. Bring your hands to either side of the door, place your palm just a bit on the shoulder level and step up towards the door. You should feel a stretch in the front part of your shoulder/chest region. Try this exercise at different angles to get different areas of tightness. Page 12

13 9. Stretching of the arms Duration: 1-3 minutes Frequency: It can be done daily Lying position with arms perfectly crosswise, the elbow flexures looking at the ceiling, and wrists with its axis parallel to ground. Once we have acquired this position, we raise arms slightly, that helps us paste the shoulders to the ground. The shoulders should not lose that contact with the ground, this is one of the keys to this exercise. From there, we will be able to leave gradually dropping the arm. This exercise can be done in several batches because it is quite tired to hold arms. Page 13

14 10. Automassage pectoralis major Duration: 4-6 minutes Frequency: Every 4-5 days Pec major has a really broad insertion allowing it to have all sorts of different actions, the tendon for pec major is very flat and wide. It is the anterior muscle carrying forward the shoulders. If your pecs are pulling you forward and down, this can responsible for a lot of your shoulder forward posture. If you work with this automassage, it will be excellent to give a good deal of attention here as well to help everything sit back and feel relaxed. This can help with brathing and just being comfortable with your posture. We will show you how to massage this muscle with your hands. Run your fingers just inferior to that medial third of the clavicle to kind of acknowledge that origin of pec major. Going to come from inferior to superior and apply nice pressure this way, up toward your clavicle. Go ahead and take some easy, deep breaths. Don t be afraid to offer some pressure in the region of this clavicle. It can really feel like it s opening up this chest. Page 14