3 minute read
Your Health
BY SANDY NOVEMBRE &AMELIA FOSTER DPT
Monarch Pilates is a full service studio offering one on one Physical Therapy, Private & Semi Private Pilates and Reformer classes. We provide a variety of services to assist through the journey of pregnancy and beyond. We are passionate about helping women to enjoy this precious time and begin parenthood with confidence in your strength.
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Standing Tall
Aside from sitting, standing is where we spend a considerable amount of time. As parents, we stand in line at the grocery store, watching our children's sports, cleaning the house, etc. We find windows of time to exercise and take care of ourselves, but we spend a lot of time standing. As a mother of two I have found it essential to find ways to sneak strengthening moments into our day. Standing tall helps strengthen our core, relieve pressure in our joints and build confidence.
As a Pilates teacher I advise clients that standing with healthy posture is as important as your workout. If we workout everyday, but spend the rest of the time in poor posture, we are not using our strength to help feel our best. Just the same- you can adjust your posture all day, but if you don't have the awareness and core to hold yourself upright, it can be very challenging.
The trick is to start small. Set an alarm for once a day or pick a moment in your day when you can focus on your posture. The more you become aware of how you stand, the easier it will become to improve.
There are incorrect ways to change your posture. The ultimate goal is to make it effortless and subtle. At Monarch Pilates, we call these subtle changes a secret: don't let anyone watching know that you changed your posture from slouch to tall. Allow your muscles to activate because you stack your bones into a tall posture. You can stand tall with ease by first assessing your posture, finding your plumb line and then challenging your core.
How do I assess my posture?
Take a picture of your posture and imagine the plumb line through your body. Notice where you fall off center.
What is your plumb line?
The plumb line is an imaginary line from head to toe (see pictures). In correct posture your ears, shoulders, pelvis, knees and ankles align along the plumb line.
How do I find my plumb line?
Form a tripod on your feet. Place your weight evenly over the heels, base of the big toe, base of little toe. Use the seesaw cues from last month. Seesaw your pelvis, ribcage then neck and establish center or neutral for each.
What imagery will help improve my posture Imagine you are standing in a straw. From your incorrect alignment draw your body in towards midline as if pulling away from the straw. Avoid making big adjustments that would hit the straw on the opposite side. Allow your body to naturally and effortlessly elongate as you draw in toward center. Use the connection of your feet to the floor as a foundation to stand tall.
How can I challenge my posture?
Maintain alignment and length from head to toe. Secretly shift weight to the balls of your feet and allow your heels to lift off the ground. Feel your core activate to maintain neutral posture. Use the imagery from last month to increase awareness of the core muscles.
What are some common errors when trying to stand tall?
• Sucking in your belly • Pulling shoulders back • Straining your neck • Locking your knees • Tucking your pelvis
