Balance Your Posture and Feel Great

Chest Opener: Interlace fingers and on an exhalation bow forward to open the chest and shoulder area. Henry Chan/ The Epoch Times

Two common postural problems found in people today are they slouch too much or arch their backs too much. Often a weak upper back and a tight chest, or weak abdominal muscles and tight hip flexors cause these problems. To help resolve these postural distortions, it is crucial to become aware of how to hold the body throughout the day and to incorporate exercises that will strengthen the back and abdominal muscles, and open the chest and hip flexors.

Chest Opener

Stand in a doorway and place forearms on the frame of the doorway, with the elbows in line with the ears. Exhale and slowly lean forward, opening the chest up.
Another popular chest opener is to interlace the fingers behind the back. Reach the knuckles of the hands toward the floor, rolling the shoulders toward each other. Take a deep inhalation. Bow forward on the exhalation while continuing to reach the palms of the hands toward each other. If one is a bit too tight to execute this movement comfortably, hold one end a small towel or yoga strap in each hand to lessen the stretch.

Hip Opener

Place hands on the floor next to feet. Slide one foot back into a long lunge. The front knee should remain perpendicular to the ankle. Take a few deep breaths here. To deepen the stretch, lower the back knee toward the floor and shift the weight forward onto the front leg. Let the hips drop toward the floor between the legs, as if getting ready to go into a front split.

Back Extension

Kneel in front of a ball. Lean over the ball and extend the legs, taking the weight off the knees. The closer the feet are to each other, the more challenging the exercise becomes. Keeping the legs straight, and the glutes engaged, extend the spine while reaching the hands toward the feet. Turn the palms away from the body and lift the sternum up with an inhalation. On an exhalation, slowly lower the body back over the ball. Repeat six to eight times, take three counts to lift, holding for two counts, and three counts to lower. Be sure to engage the glutes and keep the navel drawn in gently while performing this exercise.

Ball Tuck

Preparation exercise:
Roll forward on the ball until the legs are straight and the feet are off the floor. Stay here while getting used to balancing in this position. As you get more comfortable, you may walk your hands further away from the ball, bringing the ball closer to the feet. The challenge of maintaining one’s posture and balance in this position will help develop greater core strength and coordination.

When ready, walk hands out until the ball is just under the shins or tops of the feet. If balance feels secure here, bend the knees and pull the ball while bring the knees toward the chest on an exhalation.

Press the feet or ankles into the ball while tucking the knees into the chest to really feel the lower abdominal muscles engaging. Protect the upper body and neck by keeping the shoulders down the arms steady.