NGF & Suzanne Krupskas Exercises for Everyone

It's all about Posture

Posture - the word for proper alignment. I'm sure most of us can relate to our parents saying - "sit up straight - stand up straight" they really knew what they were talking about!

Good posture not only makes us look better and more youthful looking but it also helps our organs function better. Proper posture helps to maximize our lung capacity - conversely poor posture may cause lung restriction due to the rounded shoulders and the concavity in the chest wall and ribcage. When our posture improves we may notice that our breathing becomes better. As a result there is more oxygen spread throughout the body. When oxygen is increased it will ultimately lead to a more energetic and less fatigued body.

When we are feeling well, typically our posture is good. However, when we're in pain, sad, or feeling extreme low self-esteem - our posture is compromised. What is most often observed is rounded shoulders, forward head, overall slouched appearance.

To maintain and improve good posture the following exercises are medically suggested to do 3 to 4 times weekly. However, if any of the exercises cause pain - please stop immediately and rest. If any are too difficult to do, modify the movement. Never struggle nor force an exercise. Most importantly, show these exercises to your physician and get his or her approval to get started.

• Sitting shoulder retraction:
  Sit on a firm chair, scoot to the edge of the chair, feet flat on the floor, elbows bent 90 degrees, pinch your shoulder blades together as you roll your shoulders back, hold the position for 3 seconds / 10 repetitions / 2 sets.
  
  
• Sitting open and close arms:
  Same position as # 1 , extend your arms out and away from your body, palms face forward with your thumbs up, close and open your arms without moving the rest of your body, maintain your elbows straight / 10 repetitions / 2 sets. (to increase muscle tone hold onto 2 to 3 lb. Dumbbells)
  
  
• Sitting head rotation:
  Same position as above, place a pillow on your lap, place both forearms and hands on the pillow, turn your head towards your right shoulder and try to get your chin parallel to the shoulder - do not move your shoulder to your chin - hold the position for 3 seconds / perform 5 repetitions on the right side and 5 repetitions turning your head towards the left / 2 sets.
  
  
• Torso up and down (on stomach):
  Lie on your stomach, place a pillow under your pelvis, arms by your sides, head is in the neutral position, raise your head, chest, and arms up towards the ceiling then slowly lower to starting position / 10 repetitions / 2 sets.
  
  
• Arms up and down (on stomach):
  Same position as # 4, arms by your sides, head and chest are down on the floor in neutral position, raise just your arms up towards the ceiling and hold the position for 3 seconds / 10 repetitiions / 2 sets.

Daily pointers and tips for good posture:

Sitting position: make certain the chair you are sitting in fits your body structure.

Check for:

a) hips and knees should be in a 90 degree angle;
b) feet flat on the floor;
c) 3 to 4 fingers (starting with your index finger) width between the back of your knees and the edge of the chair;
d) arms should rest on the armrests with elbows bent 90 degrees;
e) shoulders should be relaxed.

Sitting and standing positions: keep your stomach muscles tight and maintain your shoulders back.

These exercises and tips are a wonderful way to achieve a healthier posture. You'll notice in time that it will be effortless to stand and sit straighter. But remember you have to think about your alignment daily in order to obtain the best posture ever.

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