SIT UP STRAIGHT FOR PAIN RELIEF AND INJURY PREVENTION
DAY 7 #5kmaday.
SPRING FITNESS TIPS - 30 days of our Favourite Fitness Tips
TIP NUMBER 7
Test out your core strength and posture while doing a plank.
So how do you perfect it? Start by assuming a plank position, and then have a friend place a broomstick along your back. It should touch your head, upper back and butt. This indicates that your spine is in proper alignment. If the stick doesn’t make contact on all three points, simply adjust your posture until it does. That’s the position you need to hold.
1. Make yourself as long as you can (stretch out!) and brace your core as if you’re about to be punched in the gut. This stiffens your torso, which helps prevent movement of your spine. You need to hold this contraction for the duration of the exercise.
2. Squeeze your glutes tightly. Then hold them that way for the entire exercise. This helps create an inflexible bridge between your torso and legs, which keeps your hips from sagging.
3. Press your elbows into the floor, push your upper back towards the ceiling. And pull your shoulders towards your feet. This “locks” your shoulder blades and helps make your entire torso even stiffer.
If you are sitting, reading this we've included the best sitting posture you can practise right now.
We are strong believers in GOOD POSTURE to prevent joint problems including back, neck, shoulder, hip pain. At our studio we want you to be posture aware and always work in alignment.
The benefits of good posture:
Keeps bones and joints in the correct alignment so that muscles are being used properly.
Helps decrease the abnormal wearing of joint surfaces.
Decreases the stress on the ligaments holding the joints of the spine together.
Prevents the spine from becoming fixed in abnormal positions.
Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
Prevents backache and muscular pain.
Contributes to a good appearance.
Assists in digestion.
How to Sit Correctly
Sit up with your back straight and your shoulders back.
Your buttocks should touch the back of your chair.
All three normal back curves should be present while sitting.
A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
Here's how to find a good sitting position when you're not using a back support or lumbar roll:
Sit at the end of your chair and slouch completely
Draw yourself up and accentuate the curve of your back as far as possible.
Hold for a few seconds
Release the position slightly (about 10 degrees). This is a good sitting posture.
Distribute your body weight evenly on both hips.
Bend your knees at a right angle. Do not sit with your knees crossed. Keep your knees even with or slightly higher than your hips.
Keep your feet flat on the floor.
Try to avoid sitting in the same position for more than 30 minutes.