Posture correction with 2 breathing exercises Bashny.Net

The neutral position of the pelvis lying

 

To start, try to find the neutral position of the pelvis lying on the back. To do this, lift your pelvis off the floor, straining your back, then lower and firmly press it to the floor, and then relax.

Rhythmically repeat this movement several times. Lowering the pelvis, breathe, lifting, exhale.

It helps to relax the muscles of the pelvis, thighs and shins.

Repeat the movement until, until you find your natural rhythm. In neutral position the pelvis is right in the middle between the lowering and lifting.

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The neutral position of the pelvis while sitting

Sitting on a chair, find your ischium. To do this, put his hands under him and move forward and backward. At the point where the hand is most pressure, stop and pull them out from under him. Save this pose. It is optimal for the seat, and the pelvis is thus in a neutral position.

If you find it hard to find in this way the neutral position of the pelvis, move them back and forth until you find the most convenient midpoint.

The neutral position of the pelvis while standing

 

Stand up straight and move your pelvis forward and backward. To find the neutral position, imagine that you draw an imaginary tail, hiding it between her legs. You should feel the position when your pelvis and lower part of the chest will be on the same line.

Exercise # 1. Opening "the Windows of breath" sitting position

 

1. Sit in a chair, maximally moving the pelvis to the back of the seat, and focus on it body weight. Find the neutral position of the pelvis, as described above.

2. Open the "window breath" in the stomach area. To do this, place the fingers of the same hand on the lower end of the sternum and the other hand on your navel. Expand the area between your arms until then, until you feel that the ear lobe is in line with the middle of your shoulder.

3. Fold the chin, as if trying to bring it closer to the back of the neck.

4. Pull the back of the neck, mentally as if stretching it in the place where it goes into the head. Relax, slightly inclining his head forward.

5. Language is at the front of the upper teeth.

6. Shoulders slightly pulled back and down.

7. Don't forget about the legs — they should be loose and relaxed.

Now focus on your breathing. Breathe the stomach through the nose.

Often take this position during the day.

Brief description exercises:

• Sit on the ischium.
• Open "window breath".
• Pull your chin back.
• Pull the neck.
• Breathe out.
• Breathe the stomach through the nose.

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Exercise # 2. Opening "the Windows of breath" in the standing position

Go from tense to a straight posture completely relaxed, and then stand up straight, smoothly and freely, finding a middle ground between these two positions. Try to imagine yourself in the form of a plumb.

1. Relax your legs and knees.

2. Move your pelvis forward and backward in search of the neutral position, as described above, imagine that you draw an imaginary tail. Stay in this position.

3. Open the "window breath" with one hand on the end of the sternum and one on belly button and expand the area between the hands until, until you feel that the ear lobe is in line with the middle of your shoulder.

4. Now imagine that your head is attached a rope that pulls her up, extending your entire body, which in this case is not strained and keeps you relaxed.

5. Move your shoulders forward and back to find the middle position and stay in it.

6. Tilt your head slightly forward.

7. Keeping such "extended" position, exhale, making sure that the tongue, jaw, shoulders, and pelvis was relaxed.

8. What do you feel? Breathe the stomach through the nose.

Brief description of the exercise:

• Relax your legs.
• Retighten the "tail".
• Relax your knees.
• Open "window breath".
• Fold the chin.
• Stretch the spine.
• Exhale and let the diaphragm in a neutral position, maintaining the position of the body.
• Breathe the stomach through the nose.

 

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You may repeatedly perform this exercise throughout the day — standing at the copier, in line at the canteen, while in the Elevator. The better you learn to control your body and posture, the harder the pose will be stored in muscle memory until it becomes habitual. It may take three to six weeks. published 

Authors: D. Bradley, T. Clifton-Smith

 



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