How am I standing? Postural alignment tips

Pregnancy, post-natal / mum life, looking at phones / computers and sitting in desk jobs all contribute to changes in how we . Robin and I always admire how Rory sits at the table - tall with a straight back, no slumping, chest open - clearly not been exposed to hours of desk based work or lugging around a heavy baby in your womb and then, feeding, and carrying them on your hip, back, front as they grow.

In the lower body, we typically get tight hip flexors, and tight lower back, opposed with weak glutes and weak abdominals. In the upper body, we get tight pecs (chest) and weak mid-upper back (rhomboids and lower trapezius in particular), and tight upper back particularly across the shoulders (upper trapezius and levator scapulae) and weak in the deep neck flexors - this basically looks like you're round shouldered / hunched forward.

In this short video I try and talk you through about how we might start to correct some of these changes. By creating a more optimal alignment, you will not only look and feel better, but more importantly, we will be trying to reduce your chance of pain, injury and provide your core with a better position for it to work properly. For example - your pelvic floor sits within your pelvis like a hammock that moves up and down to perform it's functions. If your pelvis is titled heavily forward (anteriorly) or backward (posteriorly), the pelvic floor is hindered from working in its full range of movement because it is now at a 'funny' angle. Technical term there but I'm sure you get what I mean!

Obviously it is not always just as simple as changing how you stand - you need to work on both stretching / releasing tight areas and activating and strengthening those that are weak or inhibited - which is why you often hear me banging on about things like the importance of glute strength, and your posterior chain as a whole (and therefore many of my workouts on KFSS and for my PT clients focus on this, as you know). So also don't ignore the stretching and mobilisation components of your routines - there are some on the base workouts page already and I will be adding more over time.

Have a watch of this, see how you naturally align yourself and try and make some adjustments, taking note of how it feels.

#posture #posturalalignment #core

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