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Before you do anything, ASSESS YOUR POSTURE. These steps will get you on your way to a better, pain free, and more flexible spine.
Stand against the wall with your heels, pelvis, upper back and head all touching the wall. Keep your chin parallel to the floor. This should be easy and comfortable.
Your head should be aligned ON TOP of your body instead of IN FRONT of your body.
If you must force your head back or it's hard to keep it there, you have forward head carriage or what is now known as 'text neck'.
Posture starts in the mid back and having your head too far forward is usually because your vertebra are stuck in a flexed forward position.
Without moving, slide your hand between the wall and your lower back, keeping your chin parallel to the floor.
If you can’t get your hand in, farther than your fingers, your back is TOO FLAT. This indicates what is called a "posterior pelvis".
This type of posture causes your upper back to round forward and will cause you to slouch.
If you can slide your entire arm under your back, you have an excessive curve. This looks like your bottom is sticking out too far behind you, a 'bubble butt'.
Posture like this indicates an "anterior pelvis" and puts too much pressure on the vertebra and discs in the lumbar spine. This also causes your chin to lift up and you can't flatten your back against the wall.
This time, stand with your entire back flat against the wall. Move your feet away from the wall about 12", about hip width apart.
Lift both arms straight over your head with your elbows straight, try not let your chin lift up.
This image is correct and shows good spinal flexibility.
If the only way you can do this is to lift up your chin or bend your knees OR YOU CAN'T STRAIGHTEN YOUR ARMS, your back is not very flexible.
Also, If any part of your back or hips come off the wall, it is another indication you need more flexibility in your spine.
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TIPS ON HOW TO REALIGN YOUR SPINE AT HOME
PART 1
Stand against a wall with your heels, pelvis, back, shoulders and head flat against the wall. Palms facing forward.
Try to flatten your neck against the wall.
Try to flatten the small of your back against the wall.
(Most people wonder, how long does it take to realign your spine? After reading through the next steps, it will only take a few minutes.)
With both arms straight and out to the side, slide arms up the wall until they are shoulder height.
Don't move any other part of your body and keep yours shoulders down.
Practice this frequently, 3 - 5 times a day. Your goal is to build muscle memory.
TIME TO GET ON THE FLOOR
PART B
Begin on the floor. Lay flat on your back, no pillow. Arms about 45 degrees to the side, palms up.
Try to stretch, lengthen your spine by making your neck longer, and pressing the small of your back into the floor. You can point your toes.
Next, lift only your chest off the floor by squeezing your shoulder blades together. Hold for a count of 5 seconds.
Relax down and press the small of your back into the floor.
Repeat 3 times. Ideally, your chin should be tucked toward your chest.
PART C
Planks are a fundamental core exercise.
Keep your back flat, neck aligned to your back.
Squeeze your butt together, hold it tight and don't stick it up.
Don't sink in between your shoulders.
Hold this position for 1 minute and repeat. This may take some practice to get to a full minute
STRETCH AND STRENGTHEN YOUR BACK
Pretend you are about to sit down in a chair.
Your back should be flat with most of your weight in your heels.
Reach back with your arms and bottom while trying to grow longer through your spine and neck.
THEN...
Raise both arms up and in front of you, like a 'Superman' pose.
Again, try to reach back with your bottom while trying to grown longer through your spine and neck.
Hold the pose for 10 seconds, BREATHE!
REPEAT 3 - 4 times.
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