12/13/2023 0 Comments Whats a plumb bobThe diaphragm muscle requires our ribcage to expand as we breathe.Also called a plummet, a plumb bob is a very simple device. These simple techniques work to create a little space for our joints, improving the potential for movement.ĭeep breaths and thoracic spine mobility go hand in hand. Next, we imagine our shoulders stretching out to our sides, as if we had someone pulling on either one. We like to think tall, imagining our spine lengthening out from the top of our heads and the tailbone. In-gym mobility sessions are a great start, but we can include basic mobility hygiene, like the strategies below, in our workdays too. It’s a reality of modern life - we need ways to improve our joint range of motion in our feet, ankles, hips and spine. The more variety we can put into our bodies, the less restricted we’ll be. Others use desks that move from sitting to standing. Some people walk to the farthest washroom or water fountain on mini-breaks. Make changing position a regular part of your day. When we don’t move often enough, our posture gets worse. When our posture is poor, we can’t move as much. Text-neck is the ideal posture if we only want to look at our laps and type on a phone, but it isn’t an ideal posture if we’d like to get out on the golf course this spring, or walk to the park pain-free. When we chronically use one body position for long stretches of time, we are telling our bodies that it is important, and the body works to make it a strong position. This is a problem not only because we like to move, so we can do the things we need and want to do, but because moving is critical for good health and longevity. In the body, this is the challenge caused by poor posture: joints are stuck at one extreme of their range of motion, restricting the ways and ease of our movement. In this far left position, the weight has fewer and more difficult ways it can move. Moving the weight to the forward or back position is possible, but will require an external force to push it there.It will easily swing back to the right.What movement possibilities does the weight have now? Let’s say the weight has swung as far out to the left as it can, and we can freeze time for a moment to look at it. With healthy posture, any of these movements are possible. It can even combine these movements, like the bending and twisting required to reach into a low cupboard or under a bed. Rotating and twisting to the left or right.When we stand with healthy posture, our spine is ready to move in many directions: If we hold the string and let the weight drop, it hangs in a straight line from our hand to the ground, and has the potential to move in any direction. Perhaps not surprisingly, a builder’s plumb line (a long string with a weight on one end) makes the best analogy. We usually study and train posture when still, but from a health perspective, posture is important because it offers us the maximum potential for movement. These deviations restrict our movement and contribute to injury and health decay. Flat back (this happens when the low back has too little curvature).Lumbar lordosis (exaggerated curve in the low back). Cervical lordosis (forward head posture).However, we do need to watch for significant deviations from the plumb line such as: Our age, height and weight also contribute to differences in posture that don’t negatively affect our health. More often than not, people exhibit small structural differences from the anatomy textbooks. Healthy posture is not quite the same thing. Perfect posture means our ears, shoulders, hips, knees and ankles stack up along this line. The posture plumb line is an imaginary straight line from the top of the head to the floor. But, when we take a conscious approach to posture, it can be the source of a kind of transformation. For the rest of us, it is a vague consideration when we hear about text-neck and desk work. Posture: for ballerinas, opera singers and military platoons, it seems effortless.
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