Pregnancy adversely affects posture. Keep aside pregnancy, most people have trouble sticking to good posture. A sedentary lifestyle, hours sittin at a computer, and long commutes to work are just a few factors that break your posture.
A neutral posture is where your ears, shoulders, hips, knees and ankles are allin line. The spine follows a subtle and natural curvature. There’s a tiny arch in the lower back, the upper back rounds out slightly, then the spine curves in just abit gain at the neck. The pelvis is positioned so that the two hip bones and the pubic bone face directly forward. This is neutral posture, where muscle and postural imbalances are minimalized. In neutral posture, your body is optimally positioned for safe and effecient movement.
Preganancy changes the way you stand or sit. Perhaps some body parts are especially tight while others seem soft and week. These muscle imbalances tend to tighten muscles in the neck, front of the shoulders, chest, lower back, front of the hips (flexors). Meanwhile, other muscles weaken and may get too stretched-out.
Apart from making you feel better, developing a proper posture helps you move in the most effecient way possible. Starting any exercise or everday activity in a neutral posture, allows you to focus on the right muscles, so you work what you want to work and don’t unintentionally make muscle imbalances worse, instead of better. This concept applies to lifting your baby, a diaber bag, a stroller, a car seat or any other heavy baby gear.
How to practice Neutral posture?
- Begin with your feet hip-width apart and your knees soft – your legs are straight but you’re knees aren’t locked.
- Tilt your pelvis forward and backward. First create a large arch in the lower back, then make your lower back as flat as you can. Settle your pelvis in between these two extremes so there’s only a slight curve in your lower back. Your tailbone should point toward the floor and your hip bones should face directly forward.
- Place your palms on the front of your pelvis and tighten your abs gently drawing your belly button toward the spine.
- Round your upper back, then do the opposite squeezing your shoulder blades together. Position your shoulder blades between these extreme movements.
- Gently lower your shoulder blades toward the floor.
- Pull your chin back so your ears line up over your shoulders. Lengthen the top of your head toward the ceiling, creating space between your ears and your shoulders.
Why don’t you get up from your chair or if you are lying on the bed ? Practice neutral posture now.
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