I always emphasize the importance of your breath as the foundation for any movement. Place your hands on your belly, and take a breath in. Be sure to feel your belly, ribs, and back expand. Then release on the exhale. On the exhale, blow it out of your mouth and imagine someone is going to come up and touch you in the stomach and you want to make that belly strong. This not only helps relax your upper back but also activates your core, specifically the transverse abdominis, which plays a key role in maintaining stability and posture.
Next, we move into hamstring activation. Use a workout ball, couch, or ottoman, and dig your heels into it. This technique activates your hamstrings without overloading the quads or hip flexors. Engaging the right muscles is essential to alleviating tension and improving your mobility.
Once your hamstrings are warmed up, we focus on glute engagement and pelvic tilt. Imagine moving a marble from your pubic bone to your belly button as you perform the pelvic tilt. This analogy helps you visualize proper form, allowing you to activate your lower core, stabilize your pelvis, and support your spine effectively.
For a quick and refreshing way to reverse the effects of gravity during the day, I suggest putting your feet up on a chair or couch. This simple act can relieve tightness, improve circulation, and leave you feeling rejuvenated.
Whether you’re working from home, in the office, or just enjoying some downtime, these exercises can make a significant difference in how you feel. My goal is to empower you with practical tips to improve your posture, relieve tension, and embrace a healthier lifestyle.
If you’re ready to take the first step toward better alignment and mobility, watch my latest video, where I guide you through these exercises in real-time. Your body will thank you!
Dr. Madeline Klesk
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