Develop your posture to relieve tension from sitting

Develop your posture to relieve tension from sitting

Hi everyone!

It’s Dawn Strom from CARE Bodyworks and Gyrotonic Fit, and today I just want to talk a little bit about how your Gyrotonic training can help you work on your posture on a day-to-day basis.

Most of us spend a lot of time during the day sitting, and what can tend to happen is, if you’re sitting in a position that’s really misaligned, or you’re slumping, or you’re holding your shoulders and tightening your shoulders, you can create some different tension patterns that evolve over time, and that can cause back pain, shoulder and neck pain, and leave you feeling really awful by the end of your day.

So one simple thing that we work on in the beginning of your Gyrotonic training is how to use your grounding down into your feet to help support and strengthen the uprightness of your spine. And this is a simple tool that you can use all day long, whether you’re driving in the car or sitting at your desk.

So the basic exercise I want to teach you to work on will help you ground into your feet to help you create better posture. Firs we will  start in a seated position, and then you can apply it to standing as well. So get in a chair where you can sit on the edge of your chair and have your feet comfortably on the floor.

And I want you to think about making sure, in this position, that your toes are a little bit in front of your knees so you can gently press down and ground into your feet and get a little traction into the floor.

And then before we start with how to connect your feet into the floor to help stabilize your spine, I want you to just make sure your spine is in alignment. So this is a little check-in you can do with yourself to check in on the alignment of your spine.

You can close your eyes to do this, or keep them open, whatever works for you. I just want you to go ahead and drop into how your body feels and is organized in space with your inner eye.  And just notice if your pelvis is tipping forward or tipping back, or if it’s just in a nice upright alignment. You want to bring that pelvis into a nice, upright alignment and then you want to make sure that your rib cage is just easily balancing over your pelvis, and your head is in an easy balance over the top of your spine.

Just practice that little check-in on a daily basis. Start from the base and work your way up, making sure you’re aligned from the pelvis all the way through the top of your head. And when that feels good, just go ahead and just add a little grounding into your feel

I want you to reach down through your feet and give a little pressure into your feet and you’ll feel that feedback all the way up into your hips, and it’ll give you a little sense of lift and length from the base of your spine up.

It’s a really simple action that can just help to take that upright spine and just strengthen it and give you a little support from your base.

This is something that you can practice sitting on the bleachers at your kids’ game, or you can practice it in the car. If you’re driving your car make sure you’re grounding through your feet, and keeping your spine lengthened and upright.

Even if you’re standing, you can practice grounding down into your feet to really strengthen and lengthen that upright spine.

This is something that we teach in the beginning of your Gyrotonic training, and it’s fundamental to how Gyrotonic training helps to really strengthen your postural muscles and help you to create length and space in your spine. So if you want to learn how Gyrotonic training can help you with your posture and help you create greater awareness and balance in your body, you can give us a call and we can schedule a  FREE Discovery Session with you and talk to you a little bit more about Gyrotonic training and your wellness goals.

Let me know in the comments section what you think, and take care for now!

Take Care,

Release Your Low Back Pain

Release Your Low Back Pain

Hey, everyone. It’s Dawn Strom with C.A.R.E. Bodyworks and Gyrotonic Fit. In this video I want to talk about one simple strategy that you can use to help relieve your low back, neck and shoulder pain at night or during the day if you’re having symptoms. It’s a super simple exercise. It just involves laying on the floor and decompressing your spine by releasing your lower legs. Sound doable? To get started, all you’re going to do is find a chair that you can use that is about knee hight. You’re going to bring yourself right up to the edge of it, and you’re going to lie down and let your legs hang on the top of the chair. You want to try to keep your legs at about 90 degrees. The idea is that you’re really releasing your low back and letting your femur bones just kind of hang in the sockets to release your hips and pelvis as well. Also, you want to let your neck and shoulders relax on the floor and release any tension you feel in these areas as well. Now you’re going to just stay on the floor with your legs up and do a couple deep inhales and exhales. Let your belly stay relaxed on the inhale and on the exhale. You can stay here as long as you want, as long as you need to, to really feel like your muscles can relax and you can feel like you can fully breath in a way that allows you to take a deep and full inhale and exhale. If you don’t have a stool, you can also do this in what we call a constructive rest position. Lie on the floor, letting your knees be bent at about 90 degrees and let your knees slightly spiral in towards each other so you don’t have to work to hold them up. Again, palms facing the ceiling and neck and shoulders relaxed on the ground, you can do some nice deep breathing in this position, allowing your back to relax on the floor. Just one note, make sure you’re not tucking your pelvis at all and tightening your low back or arching it. You should feel like your pelvis can be in a nice neutral position as you focus on your breathing. Okay, so this position can be really great at the end of the day or even during the day if you’re having some low back pain and you have time to take a moment on the floor to do some release and breathing. Very simple to do, and you can do it as long as you need to just to feel like you can really fully relax those muscles, take a deep breath and hopefully relieve some of your symptoms so you can get on with your day and get a good night’s sleep. Let me know what you think in the comments, and take care for now. Take Care,
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