2016, Series 1, Week 3 - Drop Those Ribs

In our part of the world it is normal to spend a lot of the day sitting - and often with the arms out in front of us. As a result we end up with tight muscles that contribute to an exaggerated Kyphotic curve in the upper spine. Without even knowing we are doing it we disguise this by thrusting our rib cages out in front of us - causing a muscular sheer that weakens our core, stresses our spine and throws off our alignment - effecting every other part of the body too.

One of the keys to correcting this life long habit is to recognise it - so we'll assess where we are at today - but it's also important to lengthen the tight muscles in the back of the legs and the chest, while strengthening the lateral hip muscles - then we have the space and the strength to stand tall without pushing the ribs out in front.

If you are hungry for more then read this informative blog (with pictures) from Biomechanist Katy Bowman.  Additionally this article  explains why pelvic listing is so helpful in correcting this common problem in modern movers.

This week in class we will cover from Your Daily Movement Multivitamin Chart:

  • Knee Cap Release
  • Calf Stretch
  • Head Ramp
  • Head Hang
  • Hand Stretch
  • Pelvic List
  • Double Calf Stretch
  • Abdominal Release
  • Rhomboid Push-up
  • Floor Angel
  • Strap Stretch
  • Spinal Twist
 Today we had a play with Thread the Needle from the bolstered back position. Be aware of not pushing your ribs forward to give the illusion of more pelvic movement. It will completely change your experience and make it much more valuable too.

Today we had a play with Thread the Needle from the bolstered back position. Be aware of not pushing your ribs forward to give the illusion of more pelvic movement. It will completely change your experience and make it much more valuable too.