Posture and Body Alignment

After some time off for a vacation without computer, telephone etc. (which was wonderfully relaxing, by the way), I came back to discover that people are starting to read my blogs, so I’m eager to get back to writing them.

 

But before I start firing off some new ones I want to respond to a lady who thanked me for my “WONDERFUL” exercise system because it has helped her with lower back problems. I’m flattered that she took the time to let me know.

 

This same lady brought up another subject that many people probably also experience – pain in her right hip. She wondered if I could suggest an exercise to alleviate that discomfort. As she is only 42,

it’s still possible she’s experiencing some of the inconvenience of age related aches and pains.

Coincidentally, my right hip is my vulnerable one. I am right handed, which means I have favored my right leg and hip to lead off, to dig in the garden etc., so it’s probably showing some wear and tear.

 

Instead of suggesting a specific exercise to help the situation I have three things to suggest that I think are much more effective than specific exercises, which I do when it hits me.

 

l. Before you do your exercises, and also at various times of the day, stand in front of a mirror with legs slightly spread, and check the horizontal line of your shoulders. It’s very possible that one

shoulder will be lower than the other, and if so, raise the lower one so that you have bilateral symmetry (both shoulders horizontally aligned). Try to maintain that bilateral symmetry as you exercise, and check it as often as you can during the day to maintain it.

 

2. Remembering the statement that “any exercise that stretches AWAY FROM a large area or a PAINFUL area will reduce the size or pain of that area” (i.e. large hips, stomachs and even knees that are starting to wear out), and concentrate on the exercises that do that. You need to carry more of your weight in the upper body, and get it out of the hips and off the knees. You do this by lifting your upper body in an expression of pride, with the chin up.

 

3. If you need extra help achieving bilateral symmetry, find out if there are any classes in Feldenkrais or the Alexander Technique in your area. Both disciplines are good for helping you

establish symmetry if you can’t do it on your own.

 

I’m presuming you will also continue doing my exercises for totalbody fitness and flexibility.

Relaxation is Key to Exercising

If anyone is out there reading these blogs I’d like to know. I’d especially like to respond to specific questions about exercise because I like the opportunity to talk about something from a different angle. But until I start picking up comments I’ll keep talking about the various aspects of exercise that I think are important.

The first, most basic thing is RELAXATION. Before you start to exercise every day you should make sure your body is relaxed so that you can move in safety. Take a few seconds before you start to move, regardless of what kind of exercise you’re going to do, to “let go.”

When aerobic classes were the thing, there were enough random lawsuits for injuries (especially lower back complaints) that changes had to be made in some of the routines, which was too bad, because it compromised the value of some of the movements. (The aerobics teachers of large groups had no knowledge who was tight, tense and out of alignment – body conditions that made people vulnerable to injury, so they had to protect themselves.)

Sometimes slow, gentle warm-ups that start with head/neck action and work slowly down to the feet, can relax and put you in alignment, but it’s best to get in the habit of “letting go” even before warm-up. I have two simple ways to do that:

l) Lie on the floor with your feet on a chair and tell your body to relax
as you stare at your feet. When your spine lets go and releases all the muscles, your feet will fall open. As long as the feet are parallel with each other and pointing at the ceiling, you’re not relaxed; the minute they fall open, you’ve let go.

2) If you don’t want to lie on the floor and do the above, but have a large mirror, stand in front of it and visualize yourself as a perfect T with a vertical line going straight down to the feet from the head and a horizontal line crossing the T at the top, making an equal shoulder line with arms dangling at the sides.

If I knew how to send a picture through my computer I would, but I
haven’t learned that yet. Besides, my expertise is exercise, not electronics.