Work, kids, and well… life can really take a toll on our bodies especially our posture and alignment. Many of us spend several hours of the day in less-than-ideal positions staring at our computers and our phones which leads to slouching, squinting, immobility and lots of other harmful habits.
The countless hours that we do spend sitting, tightens our hip flexors. Looking at our phones and computers flattens the back of our neck. Picking up our kiddos incorrectly, without the proper core strength or alignment, puts pressure on our joints and strain on our back. Even when we make time to build strength and flexibility through movement, it can still be difficult for us to shake these bad habits which ultimately limits the benefits we hope to see from our exercise efforts.
That is why it is vitally important that we dedicate time and energy to working towards improving our posture and creating good habits that reinforce strength from alignment.
Don’t worry too much though, I’ve got your back (pun intended).
Practice these 5 exercises every day and you can work towards improving your posture:
1. Chest Opener
We know that we should put our shoulders back, but with so much time with our shoulders rolled forward, our chest muscles can get very tight limiting the range of motion there. One of my favorite ways to open the chest is to place one hand on the wall and lean slightly away. Breathe and hold for 30-60 seconds each side. Hold the position for 30-60 seconds making sure to breathe in through your nose and out through your mouth throughout.
2. Hip Flexor Stretch
Place your foot on your bed, a short stool or ottoman and bend both knees. Think of tucking your pelvis under and pulling your belly upward. Hold for 30-60 seconds each side making sure to breathe deeply and consistently.
3. Downward Dog
Opening your lower back and hamstrings awakens up the upper back muscles that play a part in your posture. Start with your knees slightly bent.
4. Spinal Extension
This stretch is pure gold! Keep your feet pressed down, hips pressed down, and belly lifted. Lengthen your spine to lift up in one straight line (do not lift the head too high). Hold the position for 60 seconds.
5. Deep Breaths
Taking deep breaths can truly help you make space in your body and opens you up. For a deeper dive into breathing and tips on how to integrate breathing techniques into your exercises, read my You Need to Calm Down blog post.
As a working mother and entrepreneur, I know just how hard it is to fit movement into a busy day but being intentional about our priorities and mindful in our practice can make a world of difference when it comes to how we feel in our bodies and in our minds.
Thanks so much for reading and I would love to hear from you on how you introduce mindful movement into your everyday.
Moving you,
Maggie
