Practice: Improving Posture
Modern life has caused many of us to slowly move our heads forward and round our shoulders.
By looking down whilst reading a book, looking at our phones or sitting at a desk our heads start to constantly extend and causing strain on our neck muscles. Our heads are very heavy (think bowling ball) and forward head movement means we need to counter balance with our neck and shoulders. This changing of our shape is called “forward head position” and it is very common in our western world.
This can also start causing issues in our lower back and give us headaches and many other health issues. I stumbled across the simple 2-minute practice below (click here for more), which you can even do seated at your desk. When done frequently, it can really start to adress this issue by opening the muscles at the front of the shoulders and strengthening the muscles around our shoulder blades and neck. By making a Y, W, L and T shape with our arms.
First use your index finger and gentle push your chin back so your head aligns on top of your spine. Feeling your neck lengthening upwards. Then release your hand and try and keep your head in this neutral position. If this causes pain in any way, please do not do this step; it should feel awkward at worst.
On your next inhale reach your arms up, palms facing each other so you are in a Y-shape. Keep your shoulders relaxed and your head neural as you breathe 3 slow breaths; in through the nose and out through the mouth, pursing the lips so the exhale becomes longer.
After 3 breaths on the next exhale, start to lower your elbows down and your hands out, so you make a W-shape. It should feel like your shoulder blades are gently squeezing together and move down. Ensure your head stays neutral and also make sure you don’t start to over-arch your lower back, perhaps slightly pulling the navel in to stay with a neutral spine. Keep your shoulders relaxed and again breathe 3 slow breaths.
After 3 breaths on the next exhale, start to move your elbows towards your waist and move your hands down, palms facing up, making a (sort of) L-shape. Again keeping the head neutral, shoulders relaxed, breathing 3 slow breaths.
After 3 breaths, start to straighten your arms, lifting your hands up so you are making a T-shape with your body. Your hands might be further back than your body, squeezing the shoulder blades even further together. Be gentle, don’t force, head neutral, shoulders relaxed, 3 breaths.
Then gently bring your arms down by your side and notice the sensations in your shoulders and chest. Notice your head position.
A handy acronym to remember the sequence: You, Will, Look, Taller.
There are so many practices that can help and in yoga, there are many postures that help opening the chest and strengthen the back, so even though above practice will help (and I would encourage you to do it a few times through the day, just to remind yourself of your posture), only with more frequent practice will you counter the many hours of bad posture. When you start practicing yoga more, you will notice that you are reminded of bad posture quicker and so you will you correct yourself quicker, breaking the bad posture cycle.
Disclaimer: These exercises are not medical or health advice. If you experience pain trying any of these activities, immediately discontinue them.