improve your posture

Do you notice yourself slouching? Do your shoulders roll forward? Do you have back pain? Our body's are connected through a system called the kinetic chain. When the chain is disrupted, it will cause us to slouch, shoulders over our body, a dropped chest, hips moved forward or backward, and a rounded back. This will cause our back to hurt because there will be more un natural pressure on parts of the spine, hips, and knees. By stretching and releasing tight muscles through out the back, also strengthening the core muscles, and adding diaphragm breathing can help improve posture. Some cases maybe more serious and need doctors attention or physical therapy.
 The chain involves these three systems: the muscular system, the articular system, and the neural system. The structural system involves the ankle, knees, hips, pelvis, trunk (stomach), shoulders, and head. If there is one area of the body is injured (through the structural systems), it will cause other parts of the body to take over or impinge parts of the system. This will affect the natural posture of the body. All the exercises/stretches that are posted in this post are good for your back and help stretch or release your back. Good posture comes overtime, but if you work on strengthening your core and checking your posture though out the day and stretch tight muscles your back pain will decrease.
 Decompressing and stretching your back is also great for all muscles on the body, but your spine and shoulders love it to! If you lay down on the floor or put your feet on the couch while laying on the floor, this helps release the spine and relaxes the muscles after supporting your body all day.
 Try these stretches! they are nice to do after a work out as a cool down or before bed.

 

 

foam roll your thoracic spine. this is a love hate relationship but this is great for tight back muscles. be sure to breath.

 

These are also great exercises/stretches for your back and hips.

 

Ways to check yourself while doing everyday things!

 

This is decompressing your spine. Try diaphragm breathing while in these positions.

 

Here is a example of diaphragm breathing.

 

 

Additional back, hip and shoulder stretches and exercises.