Core & Posture Movement
Nov 19, 2024Here are a few moves that can be done slowly and mindfully, focusing on form and breath.
1. Pelvic Tilts * How to Do It: Lie on your back with your knees bent, feet flat on the floor, and arms by your sides. Gently press your lower back into the floor by tilting your pelvis upward, then release back to a neutral spine. * Benefits: Activates the lower abdominals and helps with pelvic alignment, which is crucial for good posture.
2. Bird Dog * How to Do It: Start on all fours with wrists under shoulders and knees under hips. Extend your right arm forward and your left leg back, creating a straight line from hand to foot. Hold briefly, then return to the starting position. Switch sides. * Benefits: Engages the core and promotes stability, while also working on shoulder and hip alignment.
3. Cat-Cow Stretch * How to Do It: On all fours, alternate between arching your back (Cow Pose) and rounding it (Cat Pose). Move slowly, focusing on articulating each part of your spine. * Benefits: Loosens the spine, enhances mobility, and gently activates core muscles.
4. Wall Angel * How to Do It: Stand with your back against a wall, feet a few inches away, and press your lower back, head, and shoulders against the wall. Raise your arms to make a "W" shape, then slowly extend them overhead into a "Y." Keep your elbows and hands touching the wall as much as possible. * Benefits: Strengthens the upper back, which can help correct rounded shoulders and improve posture.
5. Dead Bug * How to Do It: Lie on your back with your knees bent at a 90-degree angle, arms extended toward the ceiling. Slowly lower your right arm and left leg toward the floor without letting your back arch. Return to the starting position and switch sides. * Benefits: Activates deep core muscles without putting strain on the back.
6. Modified Plank * How to Do It: Begin on your knees and forearms, with your elbows directly under your shoulders. Engage your core and maintain a straight line from head to knees, holding for as long as is comfortable. * Benefits: Strengthens the core and supports better posture by working the stabilizing muscles.
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