We recently looked at what neutral spine is, and one position which compromises this is sitting. Over the next few months the stretches and exercises will be to help compensate for a high frequency sitting lifestyle.
If you can remember, there are 3 curves in your back. The middle one (thoracic) can have an excessive curve if we slump while sitting. This exercise helps the mid-back spinal erectors regain some strength.
- Make sure the way you sit on the seat keeps a curve in your lower back (neutral spine).
- Allow your hands to fall towards the floor, causing you to slump.
- Imagine there are 2 strings pulling your body towards the ceiling. The first is attached to the crown of your head, the other to your chest.
- As the strings are pulled your head will double chin, and your chest lifts up towards the ceiling. Your shoulders will naturally set back with this focus.
- Once at your tallest point hold for 3 seconds before repeating the action in a smooth fashion 10 times.
You are working muscles which may have been lazy, so be prepared for the middle of you back to feel tight during and after this exercise.
As always what has been suggested is general information and doesn’t take into account an individual’s limitations or needs. Seek a medical opinion to see if this exercise is appropriate for you.
Positive Change Personal Training- encouraging you to be active beyond the short term.
