Better Posture — Core

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Seated Spinal Twist to Increase Mobility

Posted by Leo Ochoa · December 04, 2021

Seated Spinal Twist wearing the Dorsum Exospine Back Support to increase mobility.

A quick way to increase mobility and flexibility in your spine is to stretch your abdominals, shoulders, and neck. One exercise to do this is the classic Seated Spinal Twist that also stretches your hips, glutes, and back.

Steps to do a Seated Spinal Twist:

1. Sit on the floor with both legs extended out in front.

2. Bend your left knee and place your foot to the outside of your right thigh.

3. Place your right arm on the outside of your left thigh.

4. Place your left hand behind you for support.

5. Starting at the base of your spine, twist to the left side.

6. Hold this pose for up to 1 minute.

7. Mirror and repeat on the other side.

Seated Spinal Twist Example

Note: If you are a beginner and don't have the muscle flexibility yet, start by placing your hand on the outside of the opposite leg to begin the twist. As your body's mobility and ability to twist increases you can place your elbow and arm to the outside of the opposite leg.

Muscles You're Activating

Easy Modifications

Keep comfort in mind. A way to make this pose more comfortable is to keep both legs straight.

For an extra stretch, add in neck rotations during this pose by turning your head left and right before relaxing back to a neutral position.

You can do 5 to 10 reps on each side, give it a try!

Bad Posture Can Be A Slippery Slope

Posted by Leo Ochoa · October 15, 2021

Let’s examine the possibility. You don't work out or participate in sports. You're not a frontline worker. You still experience back and shoulder pain often. How can this be?

It all gets back to the idea of postural muscles. Sitting all day long can be very bad for your back - particularly if you have bad posture. It’s true that this primarily involves your lower back and core muscles.

However, bad posture can be a slippery slope. If poor posture makes you uncomfortable and you compensate for it by contorting yourself in your seat, or walking and moving in unnatural ways, it can throw off those muscle groups as well.

Of course, one solution - or one part of the solution - is correcting your posture. Doing stretches before and after long sitting spells can also help to loosen your back muscles so that they become less tight. Limiting how long you sit for by taking breaks to walk short distances - even if it’s just pacing around the room - can also help.

However, taking up some physical activity can do the most good. Strengthening and developing your back muscles can make them more resistant to injury, but having a more developed muscular system can also help to passively improve your posture so that these issues are less likely to become issues in the first place.

And remember, working out to prevent back and shoulder injuries doesn’t just mean working out your back and shoulders - particularly if the problem is from poor posture rather than overuse. Instead, think about your core and your thigh muscles as well .

Low Planks To Strengthen Your Core

Posted by Leo Ochoa · May 24, 2020

The core of your body is your foundation and is what keeps you strong, flexible, and active. Planks help by strengthening the muscle groups of your core regions, thus boosting your overall body strength; especially you back muscles.

The major muscle groups of your core include the:

-Abdominus (Abs)

-External Obliques (Next to the abs and below the ribcage)

-Erector Spinae (Mid Back)

Doing Planks regularly helps build your body’s high level of functional fitness while also reducing muscle strain and back pain. Having more control of your core improves your balance and gives you better posture.

Add Planks to your workout to strengthen your core and back muscles.

Partial Crunches To Strengthen Your Lower Back

Posted by Leo Ochoa · May 21, 2020

Partial crunches is a great exercise to strengthen your lower back and abdominal muscles. All you need to do is to lie on your back with your knees bent and feet flat on the floor. Use a padded mat for a little more comfort. Put your hands behind your neck or off to the sides of your head, and slowly lift your shoulders off the floor without using your hands or elbows. Breathe out as you raise from the floor and breathe in as you lie back down. When you raise your upper back off the mat, hold this position for about a second and then return all the way back down. This repetition will stretch and utilize your back muscles by supporting your upper weight. Make sure to avoid doing the exercise if or when you have acute back pain. Perform this exercise when you don’t have a backache or discomfort.

Practicing this exercise in proper posture will build your back muscles to be stronger, thus making it easier for you to perform activities involving your back during your work routine.

At home or at the gym, start practicing partial crunches. You’ll start feeling the difference.

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