Draw your shoulders away from your ears.įinish the Awareness Routine with 5 minutes doing Pigeon Pose. Lift your chin and chest and gaze up toward the ceiling.

On the out breathe, “swoop and scoop” the pelvis into the Cow position so that your belly is dropped toward the floor.Lengthen your neck and allow your head to reach toward your chest so that your ears come down by the biceps. Begin the cat phase: As you exhale, tuck your tailbone under using your abdominal muscles to push your spine toward the ceiling, making the shape of a Halloween cat.Keep your fingers spread against the ground for increased stability and keep your neck neutral. Your wrists should be stacked under the elbows which are stacked under the shoulders. This movement sequence will help increase spinal awareness, which is a large part of less-than-perfect posture. It will cover which exercises to do (these will take up 8 to 20 minutes of your day) and routine reminders that’ll activate your muscle memory to keep your posture in check, long after you master the guide.įollow this stretch sequence in the morning and at night: Hold the active Child’s Pose for 1 minute and the Standing Forward Fold for 2 minutes. Save or print out the calendar below to remind yourself what to do. Over the next 30 days, these movements and exercises will help you: You’ll need consistency, awareness, and dedication - virtues you can develop with this “Every Woman’s Guide to Better Posture in 30 Days.” Getting that perfect spine back isn’t going to be a quick fix. More magic our postural muscles are responsible for? Keeping our heads upright and minds well.īut between crossing our legs and Netflix marathons, the relationship we have with postural muscles may have flickered out over time, leaving our bodies at risk for spinal wear and tear and chronic pain. But the efforts of not completely face planting? We owe that to our postural muscles.Īt our muscle’s peak, they prevent our bones and ligaments from being stressed, strained, and jutting out of alignment. Thanks to gravity, our feet are well grounded.

Isometric drawing of piping basics