In an ideal posture the ribcage should be positioned over the pelvis. People are prone to flaring the ribcage forwards which can tighten the muscles at the back leading to stiffness or discomfort.
Try the following exercise to become aware of the position of your ribcage:
Lie on your back with the hips and knees bent. Find your neutral spine and set your centre. Feel the back of your ribcage contacting the mat underneath you. Then lift you arms up vertically so that the hands are over the shoulders. Then slowly let the arms drop back overhead whilst keeping the back of the ribcage in contact with the mat underneath you. If the ribcage begins to lift up then you have gone too far. Repeat several times from the vertical position.
Top Tip – Imagine two springs running from the front of your lower ribs to the front of your pelvis on both sides. The tension in these springs should stay constant as the arms move.
Next week we shall give advice and exercises on shoulder blade placement in Pilates.
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Fitness Friday - Instagram vs reality!One of the osteopathic principles is “Structure governs function”.Tried my winter trained Peleton legs out today for the first time since Autumn. Castle Combe looked beautiful and so good for the soul to get out in this fab weather. Of course I practiced what I preach before setting off - tennis balled the gluts, foam rollered the quads and some good lower back stretches to get my creaky spine ready for action. Felt surprisingly good.! Maybe next time we’ll be allowed to stop for a bite to eat. 😊 #feelinggood #wiltshirecountryside #castlecombevillage #cyclefit #osteotips👍🏽 #peletonbike #practicewhatyoupreach #osteopathyforsports #osteopathybath #osteopathywiltshire #lightattheendofthetunnelFitness Friday! Following on from last week’s post - a great way in which we can progressively overload is to increase the volume of our training. This can be done in many different ways:Brighter days ahead! We hope you’re all enjoying the sunshine! Remember we are still open throughout the roadmap out of lockdown and we are still wearing full PPE and thoroughly cleaning the clinic between each patient!Caught up with my lovely friend Fran, during a social distancing walk this week, who is involved in this great health education project. BIRD is committed to encouraging greater public awareness of bone and joint disease ( not just effecting the elderly) and helping patients, their friends, families and colleagues to understand their conditions. Couldn’t wait to share this with my patients . #jointawareness #healtheducationworks #spreadingtheword #rheumatoidarthritis #psoriaticarthritisawareness #osteoporosis #bathinstituteforrheumaticdisease#osteopathyforempowerment #osteopathybath #osteopathywiltshire
Good informative stuff here.
Pilates are a rage amongst the young adults and have been seen as a form of an exercise that lets them enjoy a better health.