From Carelessness to Awareness

Many of our structural issues can be improved by simply bringing awareness to negative habits. Below are 5 of the most common misalignments that are leading to improper posture, and inevitably neck and back pains. The more you start paying attention to these adjustments, the more you will realize how often you are doing them... and in turn the more opportunities to improve them!


          Shoulders

It is common to unconsciously hold tension in the shoulders. If your shoulders are up by your ears, you aren't alone. Whether you are eating, driving, or sitting at your desk, make sure that let go of the rigidity that is keeping them up. Our posture is often a reflection of how we feel, so you may first notice the tightness you are holding physically, and then see how that translates to your mental state-are you stressed, anxious, nervous? This mental state may be affecting your upper back, which can add stress to your neck, elbow, and wrists. Allow your arms to hang from your shoulder joint, shoulders back and and down. *Imagine your shoulder blades as wax melting down a candle.

Head

Even if your shoulders are relaxed down and back, there is still a common tendency to place your head forward, similarly to a turkey gobbling in the headlong position. This is putting stress on your neck, knocking it out of alignment with the rest of your spine, which inevitably will lead to a negative curvature of the spine and upper back. Computer screen and cellphones have become a magnet for our eyes, and our head follows. Simply pay attention to this tendency, put your head back, and tuck that chin. *Imagine a helium balloon is attached to the tip of your head.

Pelvis

The increasingly sedentary lifestyle of sitting for long periods of time is a culprit for what is known as Anterior Pelvic tilt. This has a tendency to shorten your hip flexors, which are attacthed to the top of the pelvis, and pulls them forward. A common complaint starts with lower back pain. Upon repositioning, the relief will come from taking a load off of overloaded muscles and compression of the spine. Take a moment and notice the position of your pelvis. Make sure that the pelvis is not tilted forward or backwards, rather remains in a neutral position. If you tuck your stomach in, your lumbar will follow and help to align the pelvis. *Imagine your hips as the headlights of a car distributing light directly forward, not up or down.

Feet

What do flowers and your feet have in common? They both benefit from being planted. Whether sitting or standing, ensure that you feel a connectivity with the ground. Gravity is on your side on this one, helping you relax and sink into the ground like a tree reaching to the sky and keeping its roots sunk. The strongest trees have the deepest roots. Simply allow the weight in your body to sink to your feet, as oppose to holding it in your lower back or legs. This will encourage your upper body to remain upright, stable and balanced.  *Imagine your feet as being a heavy bag of sand, weighted down to the ground. 

Palms

Palms? Placing your palms up is one of the most simple and effective ways to instantly improve posture. Whether you are sitting or standing, this seemingly minor adjustment will unhunch a back, and open the chest. *Imagine a tiny stream of energy connecting your open palms from the pinkies to your heart.