4.21.11 Posterior Alignment

I read a good article in the Wall Street Journal the other day, yes WSJ and fitness can go together. The article was on Alignment Lessons and The Egoscue Method developed by Pete Egoscue in San Diego.  Many times you hear your coach say keep the bar close to your body, scrape your legs on a deadlift (aka wear high socks), pull head out of way of bar on a press, why is that? So the bar (weight) stays in alignment with your spine, the most effective way to carry a load and prevent injuries.

So have you looked at yourself and know if your body is aligned?  If not, how do you hope to lift, pull, push weight aligned with your spine?   Most people spend many hours hunched over a desk (except for Anne-Marie), do you think that helps on body alignment?  A few stretches/exercises to help you get re-aligned:

• Lie on your back with legs on a box or chair if at home. Arms to the side, bend elbows with fists toward the ceiling.  Squeeze shoulder blades down & together, hold the contraction for 1 second & release. Repeat 3 sets of 10 contractions.
• Lie on your back, raise 1 leg straight in the air at a 90 degree angle to the opposite leg laying straight on the floor.  Hold for maximum 15 minutes/leg, yes long stretch, you can shorten but if reading a book, what a great way to get in 30 minutes of reading while releasing your lower back & hips.

Ahhh.... I think I just heard my L4 & L5 say Thank You!