Forward head posture can affect your breathing, your shoulders, your spine and all the way down to your feet. It can contribute to headaches, jaw pain, neck and back pain, frozen shoulders and loss of height
So keep checking in with where your head is in space this week - this exercise is a really easy way to help you get into a good position any time you feel your slumping!
Day 15: Forward Head Position
Day 16: Neck and Shoulder Releases
Forward head posture creates a lot of tension in the neck and shoulders - which can lead to limitations in ranges of movement
So get your head in the right position using yesterdays cue and then try these stretches - you'll notice the difference!
And because you can do them in seated why not do a few when you're at the desk or sat watching TV?
Day 17: Hypopresssives with Upper Body Focus
Forward head posture can also affect how well we breathe - because it creates curving and stiffness of the upper back which affects how much the lungs can move
So in this routine I'm using head posture, arm spirals and extension work to help you breathe more easily!
(Remember you can follow along even if you don't know the full technique - just breathe!)
Day 18: Head Position and Walking
Growing up in wet Wales and then moving to a wet Manchester, a lot of my walking seems to be hood up head down!
But improving your head position can make walking less effortful and reduce fall risk - and it has been shown to improve running ability and help people hit personal bests!
So practice with this WalkFit routine - use the head placement cue from day 15 or think of your head as floating up
Try to expand your peripheral vision too - taking in as much of your surroundings as you can whilst still looking ahead!
Day 19: Your Head and Core Stability
Where your head sits affects your spinal alignment which will affect how well your core switches on
So using a prop to get our head in position we can challenge the core and your balance - use a pillow, towel, yoga block or a book!
Try doing this without something on your head to start with and then with and notice the difference!!
Day 20: Weighted Core Workout
Carrying on from yesterday - this time using the floor to help get your head in alignment!
Again we'll use your arms and legs to target the core - this time with added weight
I'm using a light weight - you could use no weight or a heavier weight if you prefer
Day 21: Relaxation Using the Head
If you have Trigger Point Pilates balls use them - otherwise a rolled up towel will do
We'll use the pressure to help release the neck, to stimulate the vagus nerve and to relax
These are some of the moves I use at the end of a Trigger Point Pilates class to aid stress relief, promote a sense of calm and to help with more restful sleep!
Find the last part of this series below
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