Part of the Perfect Posture Series: Lower Body which will be divided in 3 posts The Lumbo-Pelvic-Hip Complex, The Knees, and The Feet. Click here for Perfect Posture Series: Upper Body with accompanying corrective exercise video.
Want perfect posture? Do you have a sway-back from having weak abs or just bad habit? Try this exercise program, it may just be what your spine and pelvis ordered!
Perfect posture is always a work in progress. As such, here is a workout program to help improve a “sway-back” posture meaning overly articulated lumbar spine, anterior tilt of the pelvis, and a pouch-like stomach as depicted in the third posture of this picture. Let’s assume these lower extremity static postural misalignment are more from tight and weak muscles, along with poor habits rather than a degenerative skeletal issue.
Exercise equipment needed:
36″ foam roller
Corrective Exercise Continuum
- We must first inhibit the over-active fascia and stimulate the muscle receptors by doing Self-Myofascia Release in the target areas: hip flexor complex, quadriceps (front thigh muscles), and latissimus dorsi (big back muscle)
- Lying sideways perpendicular to foam roller, lay your hip bone directly on roller. Start rolling your way up towards wear your belt would be, slowly moving inch-by-inch seeking “tender spots of tension”
- Lying face down, perpendicular to foam roller, get in elbow plank position and roll from the top of your knee muscle are to your hip crease.
- Lying side ways, perpendicular to foam roller, lay the “area” of muscle underneath your arm pit. Begin from your armpit and roll down, inch-by-inch towards your waist.
- key point: stop at areas with acute tension and hold pressure for 30secs
- We must lengthen muscles that maybe tight through static stretching in the target areas: hip flexor complex, lattissimus dorsi, and erector spinae (low and center back muscles)
- Laying perpendicular to foam roller, place roller underneath sacrum (center bone upper butt area), extend one leg straight on the floor and bring the other knee towards your chest and hold stretch for 30 seconds, repeat other side.
- With one knee down and the other leg in table like position, reach with the same arm (knee side down) up towards the ceiling and then side bend towards the table top leg. Hold each side 30 secs.
- In sitting position, cross one leg over the other and twist. When right leg crosses left, twist to the right.
- NOTE: As you hold the stretch, draw in the stomach and feel more lengthening in the proces
Activate: DO 1-2 sets of 10 reps
- Isometric and strength exercises of glutes and ab complex:
- foam roller knee slides
- foam roller single leg raise
- foam roller butt kicks
Integrate: DO 1-2 sets of 10 reps
- Dynamic movement exercises + modifications:
- Overhead squat with foam roller over head.
- Modify: face wall and slowly squat down with arms over head
Additional holistic approach to improving your posture:
- Be mindful of your posture
- Use a trigger technique: for ex. every time you look at your watch or use your cell phone be aware of your posture and use the zipper technique– basically, zip up the center of your body like your zipping up a wet suit– adjust, loosen, and tighten where you need to!
- Conscious correction:
- Think of a postural plumb line (if you want a pdf of a postural plumb line, email me and will send you)
- Adjust your body so that it mimics this perfect posture
- Hold this perfect posture for 60secs
- If we were to think of who has the most beautiful posture we can say that Queens and Princesses are taught to stand upright showing off their grace and confidence
- Do the same, believe yourself to be regal, and or someone who wants to convey grace and confidence
- Stand as such and believe yourself to have perfect posture, project perfect posture, and walk with perfect posture
Check out over 60 FREE videos on my InspireHappy YouTube Channel for more posture and fitness exercises!
With belief, dedication, and consistent work, you will improve your posture and remove “sway back” from your system! Comment below and tell me how this exercise is helping you 🙂