Genetics dictate how flexible you are and also your postural body type.
Stiffness and over-flexibility both cause aches, pains, and diffculty in
day-to-day activities. Explore your flexibility with these easy tests,
and strive to fnd your best neutral posture
.
Gravity has a greater impact upon our posture
when we are upright in sitting or standing. If we
give in to it, the “segments” of our body collapse
(see below left). The result is that our muscles are
out of balance and our joints are misaligned.
Stretching counterbalances this and helps you
develop a good neutral posture. You start by using
good form and working the muscles of the inner
unit (see p.14). This helps you stretch the chest
and shorten the upper-back muscles, open the
lower back and engage the abs, as well as stretch
the front of the hips and thighs, and the calves.
Practising sitting and standing tall also solidifes
your intent to push vertically upwards against the
force of gravity. The beauty of this formula is that
it applies to all body types and levels of flexibility.
Gravity breaks us into unbalanced
segments (far left). The head falls
forward. The chest shortens and
sinks, and the upper back rounds.
The lower back tightens and
collapses, and the abdomen
protrudes. The front of the thighs
and hips tighten, while the hip
extensors slacken. Body weight
lists back on the heels, shortening
the calves.
The goal is to balance the segments
and achieve neutral posture, with a
straight line running from the head
through the pelvis (left). Note
especially how the weight of the
heavy head is now balanced directly
over the pelvis, which houses our
centre of gravity. This alignment
puts the least amount of strain on
the spine as well as on the other
joints in the bod
when we are upright in sitting or standing. If we
give in to it, the “segments” of our body collapse
(see below left). The result is that our muscles are
out of balance and our joints are misaligned.
Stretching counterbalances this and helps you
develop a good neutral posture. You start by using
good form and working the muscles of the inner
unit (see p.14). This helps you stretch the chest
and shorten the upper-back muscles, open the
lower back and engage the abs, as well as stretch
the front of the hips and thighs, and the calves.
Practising sitting and standing tall also solidifes
your intent to push vertically upwards against the
force of gravity. The beauty of this formula is that
it applies to all body types and levels of flexibility.
Gravity breaks us into unbalanced
segments (far left). The head falls
forward. The chest shortens and
sinks, and the upper back rounds.
The lower back tightens and
collapses, and the abdomen
protrudes. The front of the thighs
and hips tighten, while the hip
extensors slacken. Body weight
lists back on the heels, shortening
the calves.
The goal is to balance the segments
and achieve neutral posture, with a
straight line running from the head
through the pelvis (left). Note
especially how the weight of the
heavy head is now balanced directly
over the pelvis, which houses our
centre of gravity. This alignment
puts the least amount of strain on
the spine as well as on the other
joints in the bod
est the mobility of your shoulders and upper back.Lie
on the floor with your arms bent and your forearms parallel
with the sides of you head. Your muscles are over-tight if
your head and forearms do not touch the floor.
Test the mobility of your spine, rib cage and neck.Froma seated position, cross your arms, put each hand on theopposite shoulder and rotate your torso. Note how far youcan go. Anything less than 35˚ indicates that your musclesare over-tight. Being right-handed or left-handed affects
how far you can rotate.
Test the mobility of your hips.Lie on your backand raise first one leg then the other. If you canonly raise your leg to a 70° angle or less, itindicates over-tightness of your muscles at theback of your leg and hip. Being able to lift eachleg to a 90° angle helps prevent low-back painwhen sitting. It also prevents walking with anunbalanced gait, which causes leg and backproblems. Raising your leg to a 120° angleindicates an exceptional degree of mobility.
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