Edited by Dwight Normile
Information versus Control
T
Posture
10 Tips for Better
Posture in 2010!
10) repetitions of Foot Lifts
Sitting, lift your forefoot up. Lift your whole foot, not just your toes to
strengthen the front shin muscles and stretch the calf muscles.
9) reps of Knee Mechanics
Standing, do knee bends (plies). The ideal ankle joint position is created
with the foot turned out only 7 to 10 degrees and the knee in line with
the second toe. Contract the side buttocks (gluteus medius) to help gain
the correct knee-toe relationship.
8) reps of Hamstring/Calf Stretch
Lying on your back, legs out straight, knees together: tighten your
abdominals and lift one leg up straight, and then flex your foot back.
Alternate legs.
7) reps of Hip Rotations
Lying on your front with one knee bent 90 degrees. Let your bent leg
fall inward 35 degrees (hip turn-out) and then outward 35 degrees (hip
turn-in). Think of the hip “spinning” inside the joint. Do not force it!
Keep hips on the ground. Rotate both sides!
6) reps of Hip Flexor Stretch
Lie on your back with your right lower leg hanging over the end of a
sturdy table. Pull your left knee firmly toward your chest to flatten low
back on table. Keeping your back flat and both knees bent, stretch right
hip flexors by pulling your right thigh downward using the right buttocks
muscle, trying to touch your thigh to the table for a few seconds. Switch
and do other leg.
P.T.
5) reps of Wall Slides
Stand with your back against a wall, heels about three inches away
from the wall. Place your hands beside your head with bent elbows
touching wall. Then tilt pelvis to flatten low back against wall by
pulling up and in with the lower abdominal muscles. Keeping arms
in contact with wall, extend them slowly up until they are straight
and by your ears.
4) reps of Leg Turnouts
Lying on side with your bottom leg comfortably bent; rotate your
straight top leg out and up and back; keep the rest of your body
still. Relax and repeat.
3) reps of Opposite Arm & Leg Lifts
Position yourself on hands and knees, keeping your abdominals
pulled up and in, but avoid hunchback. Lift one arm (thumb up)
and the opposite leg up. Switch.
2) reps of Arm Lifts
Lying on front with arms slightly bent overhead. Bring shoulder
blades back and down toward your spine, using your lower trapezius muscles. Do not let your shoulders shrug—keep upper trapezius
relaxed. Then gently lift your arms from the floor, keeping hands at
the same level as elbows. Again, do not let your shoulders shrug.
Hold the arms up for a few seconds, and then relax them down to
the floor.
1) rep of Bugging Someone Else About Posture
Nicely encourage someone to think about good posture by keeping
their chin tucked in, shoulder blades gently pulled down and back,
and abdominal muscles pulled up and in as they sit, stand and
move. Also, tell them to avoid “locking” their knees backward and
to stand even on both feet.
