Posts Tagged ‘posture’

Salvere Blog: Walking, Is There a “Way” ?

April 21, 2020
barefoot grassHow many of you feel like you walk more these days more then ever? It surely gives a nice escape and some time for fresh air. Any of you noticing different and/or new things about what your joints and muscles say?
Walking may seem like an activity that we all know how to do easily with out thinking. Yes, this can happen — And, often we need to undo some posture funky things developed from sitting, injuries, surgeries and various things over time.
1.    Head, shoulders and chest: Keep your head up and centered between your shoulders. Focus your eyes straight ahead. Keep your shoulders back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards.
2.   Arms and hands: Your arms should be bent at 90 degrees. Swing them back and forth — not side to side — and keep them close to your body. Keep your hands loosely cupped as if you are holding a butterfly that you don’t want to escape but you don’t want to crush either.
3.   Abdominals: Pull your belly button gently in toward your spine and tuck your pelvis forward ever so slightly so you feel tall, stable and upright.
4.   Hips, thighs and feet: Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take long, fast strides that still feel natural rather than awkward. Land gently on your heels and roll smoothly to push off with your toes. Think of planting your heel and then “pushing the ground away from you” as you roll through your foot.
5.   Breathing and heart rate: Your breathing may be loud, but concentrate on keeping it even and steady. Your heart may be pounding or it may not be. Focus on keeping your pace regular and steady. Some days may be faster, some days may be a slower journey.
Let every walk be something different. Take time to explore and observe your surrounding. Take time to pay attention to what your body does while your moving. Enjoy!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

How’s Your Alignment Looking??

August 8, 2014

By Lynne Olsen, Certified Personal Trainer

“ . . . let us rather run the risk of wearing out than rusting out.”
– Theodore Roosevelt, 1898

The word, “alignment” means the proper positioning or adjustment of parts in relation to one another (Merriam-Webster, 2014). We get our car tires aligned to keep our vehicles running smoothly and to lengthen the life span of our tires. No one wants to end up stranded or have a bumpy, inefficient ride. Alignment of the human body serves the same purpose. Properly aligning our skeleton means we breathe more easily, move more efficiently, and limit our chances for injury. That is to say, we can lengthen our life span and have a less bumpy, more enjoyable ride.

When it comes to playing sports, working out, or performing any physical activity, we often lose sight of form and alignment. Our focus becomes, scoring the point, pressing 20 lbs. more, achieving the “perfect” yoga pose, or lifting the heavy box . . . and we will do it at all costs; even herniated discs and pulled muscles.
Generally, proper alignment means, “stacking” the head over the spine and the shoulders over the hips, knees and ankles. Here are a few rules to help keep you aligned and running smoothly:

• When sitting in a chair, try to keep your hips and knees at the same level. Maintain a subtle natural inward curve at your low back and sit tall and upright. When standing up from a chair, move your hips forward to the edge of the chair and use your leg muscles to stand.

• When standing, keep your head stacked over your heart and your heart over the center of your pelvis. Draw your shoulder blades gently toward one another. Maintain the natural arch of your low back as you draw your belly button toward your spine. Your feet should point directly ahead with your kneecaps in line with your middle toes.

• Alignment becomes only a little bit more complicated when we add movements such as twisting and bending. The basic principles still apply.

To learn more, or to make sure that you’re moving in proper alignment, find a personal trainer, coach, or yoga instructor that you trust. Proper alignment means that you will lessen your chance for injury, function with less pain, and move with greater strength & ease.