DIY Friday: Posture

diyfriday (2)*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

2499047949_47fb90e481_zI predict that FFF will ultimately have somewhere approximating 63 gajillion posts on posture. That would make this the first of them! Oh, posture. Such an overused and misunderstood word. Quick! Have good posture! Did you just yank your spine up straight, tuck your butt under, and shove your shoulders back while puffing up your chest? Well stop it. Stop it I say! That sh*t is exhausting and will only sow the seeds of chronic pain. Like I said, 63 gajillion posts coming your way over the years on posture, so I’ll get into the nuance of that more later but for now I need you to trust me on 2 things:

1) “Good” posture should be effortless. It should involve standing in a way that allows you all the glorious support you are designed with so that you can feel that sense of poise when upright without efforting or gripping your way through it. Forget anything you ever learned about posture in ballet class or the military. Or from your harping parents. Please.

2) Today’s 3 DIY posts have been chosen because they will help you to experience and attain that effortless sense of poise. Have fun!

  • First up, yep, this is a re-post of yours truly on the Yoga Tune Up® blog. I am slightly obsessed with getting people to stop shoving/pinning/pulling their shoulders back (it causes so much unnecessary pain!), so a few months back I wrote this article. It also has a video on how you can release your own pec minor, the main culprit in forward shoulder position, using therapy balls. If you are therapy ball-less at home you can use a tennis ball or a rubber dog ball. Lacrosse balls, baseballs, and softballs (or anything of this consistency) are too hard in this area. This is one of my favorite end of the workday things to do: When your pec minor becomes a major pain.
  • Second, Whole Living just posted this fascia focused workout creator by Jill Miller, creator of Yoga Tune Up (and, full disclosure, my teacher). While they don’t talk about this workout specifically as a posture improver, it really does hit so many of the key areas that need to be addressed in order for you to have a shot at experiencing ease in your body. Give them a try, they’re harder than they look! And my one caveat is to be super, duper, uber mindful when you do any of these movements (especially Matador Arm Circles and Sliding Chest Extension) to turn off your upper trapezius! It’s the part of your upper back/shoulder that you’re always groaning about at the end of the day, and it is, if you’re like most people, hyperactive. You will need to keep telling yourself to let that area soften as you go through the movements in order to open up your posture instead of just reinforcing old habits: Fascia Focused Workout
  • Lastly, the woman who literally wrote the book on posture, Mary Bond, has this great post on how spatial awareness/support can affect your posture. It might sound kooky, but try it! Go for a short walk seeing primarily with your peripheral vision. Or try sitting in your work chair while being aware of the space above your head and behind you (and try to avoid the temptation to pull yourself up when you notice the space above you). It can be powerful stuff! Spatial Support for Your Posture. Oh and that book I mentioned is The New Rules of Posture.

Now get out there and strut your effortlessly sassy pants stuff!