By Mara Kimowitz
Maybe you had a father who would tap on your back and remind you to stand up tall. A ballet teacher who told you to pull your shoulders back. The discussion of proper alignment is even more prevalent today with the increase use of computers and phones.
Unfortunately attaining proper posture isn’t as simple as a tap on the back or adjustment to your shoulders. Postural kyphosis and forward head position are common conditions associated with poor posture. Rectifying these conditions involves strengthening weak muscles in association with improving the flexibility of other muscles. With a complex network of muscles and joints playing on your posture, the most common dysfunction for most people is tight pectoral muscles.
The most overlooked muscles are the pectoral muscles, also known as the chest muscles. As the shoulders and back round forward, the chest muscles become shorter and tight. Attaining good posture will involve stretching the chest muscles.
The Chest Opening stretch is an easy stretch to do anywhere and anytime. You will need a foam roller for this stretch but could easily substitute home items such as a paper towel or toilet paper roll.
Begin lying on your back on the floor with your knees bend hip width apart.
Place the foam roller behind you along the length of your spine.
Place a pillow behind your head to keep your cervical neck in alignment with the rest of your spine.
Begin with your arms down by your side with your palms facing up.
Keep your arms straight through-out the exercise, hands on the floor and back touching the foam roller.
Keeping the back of your hands on the floor, slowly raise your hands out away from your body creating a circle. Again, keep your hands on the floor and your back touching the foam roller. You are making a flying like motion out to the side.
Continue raising your arms higher towards your ears while keeping your hands on the floor and your back touching the foam roller. Eventually you will feel a stretch in your chest.
Once you have established a height with your hands that produces a comfortable stretch in your chest, stop moving and hold the stretch for 8 deep breaths.
Once you have completed your 8 breaths you can slowly return your hands to starting position.
Repeat the stretch 3 or more times.
Getting your chest muscles back to a healthy flexibility will help you reestablish better postural alignment.
Mara Kimowitz is the creator and founder of the StretchSource System of Assisted Stretching. She can be reached at www.stretchsourcetraining.com
