Posture is pretty important stuff. It’s vital to pay attention to this if you have a desk job, are a student in grade school, play a musical instrument, are an anxious individual, female or male. Basically, if you’re anybody at all, this is important stuff for you to know. It is crucial to examine too if you are a police officer whether correctional, patrol, military. Firefighters and Rescue too!
It’s crucial to take a look at this too if you’re a police officer whether correctional, patrol, military. It doesn’t matter. Firefighters and Rescue, you’re included in this too.
The rotator cuff, mid & lower traps, low back extensors, glutes, & the transverse abdominus must be targeted in order to address mobility of the thoracic & lumbar spine, and for stability for being able to control movement within your core. All of this affects your posture.
A few things that are GOOD to know:
~ Don’t stand or sit all day. Move around – somehow.
~ Lift weights & work out with proper posture.
~ Men: Don’t sit on your wallets as this will lead to lower back pain.
Let’s ALIGN OUR SPINE!
(Special Note to LE: You really need to do this)
1) Stretch Over the Chair:
Get & sit in a chair with a backrest, at about mid-back height. Plant your feet flat on the ground. Put your hands behind your head, while keeping your chin tucked, then slowly extend over the back of the chair, trying to drape your body over the top, looking up at the ceiling. Pull your elbows back too & feel this stretch across your chest & the front of your shoulders. Hold this stretch for 30 seconds & repeat often.
2) PLANKS WITH TAPS:
Get into a raised plank (raised push-up position). Maintain a neutral spine & keep your hips still – Slowly tap one of your straightened legs out to the side & back to center again. Tap out just enough to throw your balance off somewhat. Do this 12 times then switch legs.
Maintain a neutral spine, keeping hips still – Slowly tap one of your straightened legs out to the side & back to center again. Tap out just enough to throw your balance off somewhat. Do this 12 times then switch legs.
Why is this important? … An aligned spine protects your joints by placing less stress on them (such as rotator cuffs, Officers).
3) Do This Weird Thing:
Sit on the floor/mat. Legs together & out straight in front of you. Look straight ahead. Body in L-shape. Keeping legs together, you will “wiggle” for lack of a better descriptive word forward using your abs… Do forward & back several times. Break a sweat!