What is Good Posture? Part 4

Let’s focus now on adjusting the hips. According to Paul Chek, the amount of pelvic tilt and lumbar curve are the most important factors. Typically we need to strengthen the abdominals and stretch the hamstrings and gluts, in order to restore good posture.

Here are some great exercises for your hips and back:

Hip flexor stretch 
 While standing, lunge right leg forward onto a step; bend that knee until you feel a stretch in left hip. Be careful not to lunge too far. Hold 30 seconds. Switch legs and repeat. Do 2 to 4 sets.

Glute bridge 
Lie on your back, or on a stability ball, with your knees bent and feet flat on the floor, squeeze your butt muscles and push hips towards the ceiling, keeping shoulders on the floor (or on the ball). Hold 5 to 10 seconds. Do 2 to 4 times.

Ankles can collapse inward (pronate) or roll out, which can lead to knee pain and hip or back misalignment. Try these two exercises.

Calf stretch Stand with arms stretched forward and palms against a wall. Keep left knee slightly bent and step right leg back. Keep right foot flat on the floor. Hold 15 seconds. Then, point toes of right foot inward and hold 15 seconds. Switch legs and repeat. Do 2 to 4 sets.

Proprioreceptive exercise Stand on a balance device, wobble board, bosu ball or half roll and balance. Try walking your feet out, then in to a narrow stance. Hold for 30 seconds.

To find any of my past blogs, visit http://catherinedaoust.blogspot.com/ or visit my web site at www.gaiaadventures.com. Follow me on Twitter at http://twitter.com/#!/stabilityball.
Let’s connect at info@gaiaadventures.com. Let me know what your challenges are?

Catherine D’Aoust at GAIA Adventures
http://www.gaiaadventures.com