One of the most common problems in todays society is posture. If you take a moment and look around any public place, you will see most people are rounded forward through the shoulders with their heads jutting out like a turtle. This is because society spends all of it's time sitting at a deck on a computer. We "relax" in the chair to get more comfortable, but what we are doing is training the human body to adopt an incorrect body alignment.
In this post I will give you 2 very simple exercises that you can do anytime, anywhere. Not only will they help get rid of neck pain, lower back pain, shoulder tension, and possibly tension related headaches; they will improve you posture as well. (This is from my own personal experience and that of my clients.)
I know "Car Pilates" doesn't sound do-able or safe, but in actuality it is a form of body awareness what will assist you in your Pilates practice and everyday life.
To find your correct lower body position, I would like for you to sit an a regular chair with both feet flat on the floor. If you are short like me, you will be forward on the chair.
1) Sit up nice and tall with your abdominal muscles pulled in towards the spine and lift the pelvic floor simultaneously.
2) If necessary move the flesh of your bum out of the way so you can feel the 2 "boney knobs" you are sitting on.
3) Once you find these landmarks, I would like you to slowly roll your weight backward (like a dog tucking its tail) until you feel the lower abdominal activate. This is a small movement.
THIS IS YOUR FINAL POSITION
Now the upper body position. This can be done in the car while driving. This section can also be done while pushing a shopping cart or stroller.
1) Place the palms of your hands onto the steering wheel at 10 o'clock and 2 o'clock.
2) Gently press your palms down onto the steering wheel. You should feel your shoulders dropping and your neck growing longer.
3) Think of you chest spreading wide as you take 10 deep breathes in and out.
4) Make sure your lower abdominal muscles are connected as listed above.
5) Release position.
6) Repeat.
All anyone will see is perfect posture. I like to tell my clients to do this exercise whenever they think about it. In the car it's a great way to avoid fatigue. In a store you look more like a ballerina than turtle because all anyone sees is perfect posture.