Ellen Croft's 10 Tips for Great Posture

Ellen Croft’s

10 Tips for Perfect Posture

by Ellen H. Croft

2019

Think of your body as having many layers!

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Contents About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 My Body: I Love It. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 How to Use this Book . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Body Sleuth Personal History. . . . . . . . . . . . . . . . . . . 15 Mirror, Mirror Self-Reflections . . . . . . . . . . . . . . . . . 23 Get Started. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 How to Practice The 10 Tips. . . . . . . . . . . . . . . . . . . . 29 The Ten Tips. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 One: Nips Up!. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Two: Peachy Head. . . . . . . . . . . . . . . . . . . . . . . . . . 32 Three: Human, Not Monkey. . . . . . . . . . . . . . . . . 34 Four: Grow Your Breath. . . . . . . . . . . . . . . . . . . . . 35 Five: Magic Girdle. . . . . . . . . . . . . . . . . . . . . . . . . . 37 Six: Wrap Those Saddlebags. . . . . . . . . . . . . . . . . 41 Seven: Energy Up! Energy Down! . . . . . . . . . . . . 42 Eight: Finger in Privacy . . . . . . . . . . . . . . . . . . . . . 44 Nine: Find Your Feet. . . . . . . . . . . . . . . . . . . . . . . . 45 Ten: Walk Tall. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46 Final Words. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Nips Up! Is For Life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

For Your Information and Inspiration . . . . . . . . . . 51

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HOW TO USE THIS BOOK Make sure you wear comfortable clothes. A full-length mirror is helpful. Have a journal and pen handy.

Use this guidebook in one of four ways:

Method 1

• Read Nips Up! from cover to cover. Get familiar with the various exercises and tips.

• Next, fill in the Body Sleuth Personal History Form.

• Follow with Mirror, Mirror Self-Reflections.

• Begin with Tip #1 Nips Up!

Method 2

• Dive in and fill in the Body Sleuth Personal History form.

• Follow with Mirror, Mirror Self-Reflections.

• Begin with Tip #1 Nips Up!

Method 3

• Go right to Tip#1 Nips Up! and begin there.

Method 4

• Mix and match as you please!

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“

Attention to the human body brings healing and regeneration.

Through awareness of the body we remember who we really are.

— Jack Kornfield

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GET STARTED

o get started, it is helpful to think of your body as having many layers! Think of an onion. As each layer is removed or addressed, a new one reveals itself. So, when you make an adjustment to one body part, another part may speak up. You can even stimulate an area that has been held tight for many years. The stimulation may release temporary sensations dating back to an old injury or trauma.

(This can be a result of adhesions or scar tissues that have not had the opportunity to stretch until now.)

Don’t worry. You are waking up tiny muscles and bringing attention to long-forgotten body parts.

As you learn the ten tips and gently align into great posture, you will receive the benefit of additional blood flow. This supports the body as it moves into better health.

So, as you move from tip to tip, please check in with yourself. Listen to what your body tells you.

Trust it. If you feel uncomfortable at all, just take a break, take a breath, and begin again when you feel ready.

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The 10

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Nips Up!

Tips

“Nips Up” assures instant, improved posture.

Try it. Lift up your nipples. How do you feel? Happy, hot, young…lost? Come on, don’t be shy. Notice how your head floats back so your neck appears longer.

Notice how space is created between the rib cage and pubic bone so you grow taller. Your stomach is less poochy. You can even sense your lower back muscles engaging as your breath becomes fuller. Your lungs are activated, your chest is open, and your brain is humming with all this new oxygen. Nips Up! Don’t let them drop. You are coming alive as you move into good form and function.

More Nips Tips:

Enter a room with your nipples first! Not with your nose. (You’ll end up with a dowager’s hump.)

Not with your pelvis. (You’ll end up with a flat butt and a sore back.) Men, that means you, too!

Showcase your breasts! Go ahead, imagine your

breasts are an expensive acquisition and you’re 27

Feel your vibrant energy flow upward, then softly flow down the back, like melted chocolate.

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Begin to walk around and feel what it’s like to finally find your feet. This little action stretches the whole foot, gives a sense of ease and momentum, and builds strength throughout your entire lower torso.

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Walk Tall

It’s time to Walk Tall. Take the tips you love, and drop them into your new gait. Think Nips Up! Keep walking and add Peachy Head. Feel your head float to the sky. Allow your hips and arms to flow.

Wrap Those Saddlebags as you lengthen out of your trunk and roll through your feet. As you build great posture, tip by tip, glide through the world like you’re ten feet tall.

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About the Author Ellen Croft is a Pilates Master Trainer with over 30 years experience. She is certified from The Pilates Institute, Physical Mind Institute, and ISSA. Her client list comprises people from all walks of life including celebrities, amateur and professional athletes, and those suffering from chronic pain and injuries. One of her specialties is Therapeutic Pilates, designed to help clients gain mastery over pain management by improving posture and body alignment.

Ellen began her career in posture and fitness giving lessons to equestrian riders and coaching Olympic athletes. Her Santa Barbara, California studio opened in 1990 and today she works as a personal trainer and Pilates instructor.

She is the inventor of Supreme Pilates, Supreme Pilates Pro, and the Supreme Tower Trainer currently marketed by Beverly Hills Fitness. She is a writer and producer of fitness-related publications and videos.

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