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Monday, August 3, 2015

Correcting Body's Alignment


So I've read this article at Bodybuilding.com about posture and how to correct it. I've always known that my posture is all wrong, since whenever I went to take a photo in any studio, they would have at least a minute to fix my head. Unfortunately, they cant correct my shoulders too. They probably don't want to hurt my feelings or just being courteous, but then I wouldn't like the imperfection of my body posture. I don't want perfection, I just want the imperfection to be not so obvious.

I haven't got my pictures taken yet to assess my standing posture like in the article. But I think I know much of it without even taking a picture. It's like I can feel the imbalance whenever I'm standing or siting and walking. But I'll have one my sister to take the pictures later.

So I suspect I had these;

DEVIATION 1: SWAY BACK

HIPS PRESS FORWARD AND SIT IN FRONT OF THE RIBS

DEVIATION 3: ROUNDED SHOULDERS

SHOULDERS IN FRONT OF EARS

DEVIATION 6: HEAD TILT

HEAD TILTED TO ONE SIDE; CAN BE ACCOMPANIED BY ROTATION TOWARD THAT SIDE

DEVIATION 7: UNEVEN SHOULDERS

ONE SHOULDER SITS HIGHER THAN THE OTHER

DEVIATION 8: UNEVEN HIPS

ONE HIP SITS HIGHER, CAN GIVE THE PERCEPTION OF LEG LENGTH DISCREPANCY

DEVIATION 10: ONE OR BOTH FEET TURNED OUT

TOES ARE TURNED OUT AWAY FROM THE MIDLINE OF THE BODY

That is 6 of 10 deviation that I need to correct. Correcting the Sway Back would be my priority as well as my Uneven Hips. Kendall, the author of the article, has listed the stretches and strengthening exercises that can be done to correct the body alignment. Now I don't really know much about exercises so I'm going to google the names of it.

D01: SWAY BACK

Stretches: Runner's stretch, world's greatest stretch, seated glute stretch, lying crossover, hamstring stretch, hamstring self-myofascial release (foam rolling)
Strengthening exercises: Cocoon, exercise ball pull-in, hanging leg raise, scissor kick

D03: ROUNDED SHOULDERS

Stretches: Front deltoid stretch, elbows-back stretch, chest stretch on stability ball, dynamic chest stretch, chair upper-body stretch
Strengthening exercises: Seated cable row, back fly with band, shoulder external rotation, rear- delt row

D06: HEAD TILT

Stretches: Side neck stretch, neck self-myofascial release, sternocleidomastoid stretch
Strengthening exercises: Perform daily activities (e.g., chewing, carrying, pulling, lifting, and using a cell phone) evenly on both sides, isometric side-neck exercise

DEVIATION 7: UNEVEN SHOULDERS

Stretches: Side neck stretch, neck self-myofascial release
Strengthening exercises: Perform daily activity like carrying, chewing, pulling, lifting, using a cell phone evenly on both sides; single-arm high-pulley row

DEVIATION 8: UNEVEN HIPS

Stretches: Runner's stretch, world's greatest stretch, IT-band stretch, IT-band self-myofascial release, seated glute stretch, lying cross-over, piriformis self-myofascial release, dancer's stretch
Strengthening exercises: Avoid high-impact and high-repetition exercises (running, plyometrics, etc.) until the pelvis is aligned. This will reduce the risk of secondary injuries in the ankle, knees, hips, and low back.

DEVIATION 10: ONE OR BOTH FEET TURNED OUT

Stretches: Seated glute stretch, lying cross-over, piriformis self-myofascial release, IT-band stretch, IT-band self-myofascial release, dancer's stretch
Strengthening exercises: Cocoon, exercise ball pull-in, hanging leg raise

The Runner’s Stretch
(A) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

(B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides.


World’s Greatest Stretch 


Seated Glute Stretch
  1. Sit in a chair and cross one leg so that the foot is resting on the other knee as shown.
  2. Gently lean forward until a stretch is felt in the buttock of the crossed leg. Hold for 30 secs
  3. Repeat 3 times, 2x daily, or before and after exercise
Progression:
1) Gently push down on your knee to increase the glutes stretch
2) Progress further by leaning towards the foot resting on your knee i.e. away from the side you are stretching

-http://www.knee-pain-explained.com/glute-stretches.html


Lying Crossover
  1. Laying on your back with legs extended straight and arms extended out to the sides bring one leg up so that the knee is bent 90 degrees and aligned with the hip.
  2. Reach across with the opposite arm, grabbing the knee and pulling the leg across, trying to touch the knee to the ground. Keep the extended arm and leg straight and try to keep the shoulders on the ground across with the opposite arm, grabbing the knee and pulling the leg across, trying to touch the knee to the ground. Keep the extended arm and leg straight and planted on the ground.
  3. Hold this position breathing smoothly for the duration of the stretch.
Common mistakes: Letting the knee drop below the hip towards the foot

-https://www.workoutaholic.net/exercises/leg_crossover



IT-band Stretch (standing)
  1. Stand with legs together and back straight, arms at your side. Step your right leg behind your left leg, making sure both feet point forward. Put your arms on your hips.
  2. Slowly push your hips toward the right, so you are making a "C" curve with your left side. You can raise your right arm overhead and to the left.
  3. Hold for 15 to 30 seconds, feeling the stretch in your right thigh. Switch sides.


Dancer's Stretch
  1. Sit up on the floor.
  2. Cross your right leg over your left, keeping the knee bent. Your left leg is straight and down on the floor.
  3. Place your left arm on your right leg and your right hand on the floor.
  4. Rotate your upper body to the right, and hold for 10-20 seconds. Switch sides.


Cocoon
  1. Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
  2. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  3. After a brief pause, return to the starting position.


Hanging Leg Raise
  1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
  2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  3. Go back slowly to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.
Caution: Perform this exercise slowly and deliberately as it takes some getting used to.

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