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Sit against a wall, hands on your lap,
legs straight.
Sit up straight with a hollow in lumbar
spine, shoulders pushing back against the wall, head back and chin
tucked in so you are looking at the skirting on the other side of the
room.
Pull the toes back toward your chest and
tighten the quadriceps muscles at the top of your thigh. Let your
stomach muscles hang loose.
Then lean forward off the wall, keeping
the hollow in lumbar spine and shoulders behind the head. Take the navel
down towards your knees.
Use your hands (on the floor) to shuffle
your bottom closer into the wall.
The cost of the luxury of a sit down job
is to do this exercise for a minute a day. In that time you'll lean
forward and push yourself back 4 or 5 times.
If you can't sit up straight, with your bottom close in
to the wall, your hamstring and calf muscles are too tight. You'll
probably be feeling the pain in them. That will give you a good idea why
you've got a crook neck. |
Sit with both legs straight out in front
of you. Fold the left leg under the right and then the right over the
left. Prop yourself up on your knuckles, pushing the pelvis forward to
get the hollow back in lumbar spine.
Check to see how flexible your buttock
muscles are by taking your hands off the floor and clasping them behind
your back. If you can sit up straight with your hands clasped
behind your back, your pelvis is not being tilted backwards by tight
buttock muscles.
If you fall over they're too tight and
they're definitely tilting your pelvis backwards. The collateral damage
is bones above the pelvis, from the lower back up to your head all out
of alignment. |
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Push your head
firmly against your hand for 7 seconds. relax and let
the head flop down further.
Do this three
times on each side. |
Turn your head
to look pout over your right shoulder and push firmly
against your hand for 7 seconds. relax and let the head
turn further.
Do this three
times on each side.
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