March 8, 2021
We all know that our lifestyles aren’t doing our posture any favors. I saw it myself when I recorded a yoga practice. I THOUGHT I was sitting up straight in Easy Seat. Nope. All the sitting that came in 2020 with the loss of my life as a group ex instructor has taken its toll.
So let’s break out those foam rollers and do some repair work. If you don’t have a foam roller (which I highly encourage…here is the link for the one I have), you can use a pillow or couch cushion!
Start by laying on your back. Knees bent so your feet rest on the floor. Make sure your head is supported. Arms open at your sides, with your palms facing up to encourage your chest muscles to open. Now here’s the kicker…RELAX! Just stay here and breathe! I like to stay for a good 10 breaths, but you can stay as long as you like! This is one of those poses where you let gravity do the work, so get comfortable!
OK…time to do a little work! Bend your elbow to 90-degree angles with your palms facing up. Gradually slide your hands overhead and then return to goal post or “cactus” arms. Continue to relax through your upper body. See if you can get your fingers to keep contact with the floor. Repeat 5-10 times.
For the Foam Roller Open Book, you want to lay on your side, facing your foam roller. Allow your top leg to rest on the roller. and then open your arms up to a Letter T before “closing the book” by bringing your palms together (or as close as you can). When “opening the book” try to rest both shoulders on the ground while keeping your knee in contact with the roller. This is harder than it looks, so don’t be discouraged if your range of motion isn’t where you want it to be! Just keep practicing and it will improve!
Here is what it looks like from the back.
These are great mobility drills to do at night before bed, especially after those long days at the office…including the home office! It’s also a fantastic stretch to incorporate on any days your swim or do upper body strength work!
Have fun,
Coach Chris
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