Performance Tip - Healthy Posture

By: Heather Pettingill, BSc, BPHE, BEd

Do you want to be less susceptible to shoulder injury? Do you want to look taller and leaner? Do you want to move easily with a spring in your step?
Who doesn't? Healthy posture is not only the foundation of pain-free, efficient, and free flowing movement but as a side bonus it also has aesthetic benefits as well. The following exercise is a good complement to anyone’s strength and conditioning program. It can serve as a warm-up to more intense strength work or can be integrated into your core exercise circuit at the end of a workout.

1. Lie face down on the floor, ball or BOSU (if on a ball or BOSU) make sure shoulders and            most of your chest clear the ball or BOSU). Hands are extended by your side with palms  facing the body. Spine is straight with eyes looking at the ground. Head forms a natural extension of the spine.
2. Draw the belly button up to the spine and maintain this core contraction throughout             exercise.
3. “Open” the shoulders, slightly sliding the shoulder blades towards one another.
4. Extend just the upper part of the spine (NOT arching the low back) and simultaneously             slide the should blades down your back, reaching figure tips towards your feet.
5. Release back down so spine is straight and allow your shoulders to “cave” forward into what would be considered “poor” posture.

Repeat steps 3-5 for 15-20 reps.
Hold both contractions simultaneously
Perform normal breathing during the exercise
Start with 5 sets of a 10 count hold. At the end of each set, relax and then reset your core contraction.