Last week we talked about needing to stop disguising our hyper kyphosis (excessive curve forward of the upper back) if we ever want to reverse it. The good news is that as soon as we stop hiding it we increase the opportunity to strengthen the upper body and the stability of your spine and core.
In an ideal world our shoulder blades wouldn't be too close together or too far apart, but reside somewhere in between. The reality is most of us are pulling them back a lot of the time, one side more excessively than the other. We'll do a number of exercises in class to help you get a better sense of our shoulder blade movements, but your rhomboid pushup is a key to establishing better connection with (and control over) those boundaries.
When you follow the old ideal of 'pull your shoulders back' you are both winging the shoulder blades (making their borders stick right out) and thrusting your ribs. This has not lengthened your spine or corrected your stoop - it's still there, you've just hidden it. Unfortunately you've also added new curves in the opposite direction that can compromise how well your body functions.
We bolster to stop hiding the curve and to access the tissues that can create change.
“Whenever you do any supine (on your back) exercise, you can make better headway if you bolster the kyphosis in your spine. Sure, your head may be off the floor, but when you’re bolstered, the loads to your spine are less damaging and the exercises you do become more effective.” Excerpt From: Katy Bowman. “Move Your DNA.” iBooks.
I made you a video to help you with this idea at home and it's also on Teachable. As is your single leg squat exercise:
And your reverse the wing exercise from this weeks classes:
Next weeks blog is titled "Am I supposed to walk around like this"....I bet you just can't wait!