Correct posture is attainable if we allow the postural muscles to strengthen, and stay strong.
As each muscle is given its own set of chores, they will complain when they are assigned anything other than their set chores – much like teenagers.
The following is a step-by-step process that will help you to tap into muscle memory, and reconnect with beautiful posture.
If it feels uncomfortable at first, that is an indication that what your muscles perceive as ‘normal’, is more of a slouching posture.
I like to perform this self-correction from the ground up. I will guide you through this, from Step 7 to Step 1.
Step 7
Be upstanding. Look at your feet (this is easier with shoes off)
Align your feet from the INSIDE; check this by looking for a rectangle shape between your feet. Have your feet at hip-width – go by the bones of your hips (women especially think their hips are so much wider than they are).
Now, imagine 4 corners to your feet. These are – Big toe, Little toe, & 2 points on the outside of your heel. Balance your weight evenly on these 4 points.
Now, relax, take a deep breath. Then look at Step 6.
Step 6
Point your kneecaps forward and relax the back of your knees.
Did you know that an overstretched joint will compromise the ligaments? A ligament is strong enough to hold bone to bone, yet not designed for over-flexion. So relax that joint just a little.
Now, relax, take a deep breath. Then look at Step 5.
Step 5
Level off your shoulders; bring them to horizontal (think of the horizon, it runs from left to right).
Now, relax, take a deep breath. Then look at Step 4.
Step 4
Switch on your Core Muscles.
Did you know that if you use your Core Strength for every action you perform, this will take the load off every other muscle by as much as 50%! That is enough to make it worth giving it a try, wouldn’t you agree?
This is how we correctly switch on our Core. Focus on the area midway between your pelvic bone, and your navel, and imagine a belt there. Tighten it, tighten it, and then relax that belt off by 2 notches.
And remember… to relax and take a deep breath. Then look at Step 3.
Step 3
Now straighten up through your spine. Feel that beautiful extension all the way from your hips. Do you feel taller yet?
Now, relax, take a deep breath. Then look at Step 2.
Step 2
Setting the shoulders can be tricky, as we need to be mindful of the lower thoracic area of the spine – we don’t want to overarch there (it’s about where that number 3 is on the chart). Draw those shoulders down, remembering to keep them level, and then just slightly, draw them back – like you want to bring those shoulder blades toward each other. Not too much, just relax that a bit. How does that feel? Good?
Great! Now, relax, take a deep breath. Then look at Step 1
Step 1
Lastly, where are you ears sitting? Aside from on the side of your head. Are they over your collarbone? If yes, they are too far forward. Draw them back towards your newly aligned shoulders. Encourage this action by slightly drawing your chin back. Now, relax the front of your neck.
Too often we use our anterior neck muscles to perform actions they are not designed for. Try doing a sit-up without engaging those anterior neck muscles. If it is difficult, that is because they just jump on in there and activate without our intention. The more you self-correct this tendency, the less likely it will occur for you.
How are you doing? Do you feel lighter? I love the feeling of perfectly aligned posture.