Posture has such a profound impact on our wellbeing. It impacts the way we breathe, how well our digestion functions and has a significant bearing on our circulation, our mood and mental health. Are you sitting up straighter already?
Many of us spend hours a day sitting at a desk, sitting in our cars on our commute to and from work, and then when we get home, we sit in chairs and lounges all of which encourage us to slouch, with shoulders rolling forwards and hips rolling backwards, core muscles switched off and lower back compressed. In this position, the movement of our diaphragm is constrained, resulting in shorter, shallower breaths and our digestive organs are squeezed. If you can’t breathe properly, your nervous system has a hard time moving into states of relaxation which impacts your mood.
Once this posture becomes habitual, our bodies adapt: crucial core postural muscles like the abdominal muscles and glutes weaken whilst other areas like the chest and shoulders and lower back adopt chronic patterns of tension. Whilst all this may sound pretty dire, the good news is that our bodies, if given just a little help, are willing and able to change. Which bring me to today’s topic: my favourite stretch. The beauty of this stretch is that its super easy and it feels lovely, so there’s really no excuse!
To begin:
- Roll up a beach towel or a firm blanket into a sausage shape (if you have a swimming noodle or a foam roller at home you can use that instead)
- Lie on the ground with the towel underneath you, supporting your whole spine from the back of your head to your tailbone
- Let your arms come out to your sides around shoulder height
- Keep your knees bent and have the soles of your feet on the floor
- Stay in this position for one to five minutes, letting your shoulders and arms drop away to the floor
This stretch should feel deliciously enjoyable. If it’s painful or even uncomfortable then you’ll need to make adjustments:
- Try lowering the height of the towel/blanket by rolling it less tightly
- Bring your arms closer to the sides of your body
- Put small cushions under your elbows or hands
- If getting down to the floor (and back up again!) is a challenge, you can do this in bed; just add more height to the towel/blanket to compensate for the extra ‘give’ of the mattress
I love doing this stretch in the evenings before I go to bed. It’s a lovely way to unravel the tensions of the day and set myself up for a good nights’ sleep.
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