3 Moves To Reverse Hunched Shoulders (Office Syndrome!)
Feb 2, 2016 @ 10:31 EDT
By Natacha Moussi
Ok, the “office syndrome” can have a very broad definition, and it certainly doesn’t end at hunched shoulders. But let’s troubleshoot one area at a time, shall we?
After 4 years of working in the fitness industry and constantly moving, I’ve found myself back in the financial sector, but unfortunately also in an office and at a desk. I wish I could meet clients and advise them while sitting on floor pillows, sitting cross-legged in a perfectly erect spinal position. But, we’re just not there yet. And trust me, one day I’ll make it happen.
Until then, I consult my mobility advisor, Ben Johnson.
In a perfect world, I wake up at 6am every day and do some light yoga, jog, and roll out my tense muscles using my precious Yoga Tune Up balls. In reality, I told Ben I have 10 minutes in my office to do something that will help me be mindful of my posture while sitting at my desk. Just as expected, he’s got the perfect 10-minute routine.
Before you grab your balls and copy the moves he demonstrates in the video below, Ben says to make sure to check your tempo.
1. Start with breath
“The first thing that happens structurally, when shoulders roll forward, is the diaphragm gets compressed and pushed down, the back of the spine gets long and now a deep breath is not possible in this position. And deep breathing is what regulates your body and helps you come to a calmer state. Before doing any type of stretching or self myo-fascial release with Tune Up balls, the body has to be down-regulated for the muscles to adapt to any type of change you’re trying to create. Otherwise, they remain tense and your mobility efforts become ineffective.”
“So, to start, you can lay on your back in Savasana (or copse pose), lay your right hand on top of your belly, and start taking slow steady breaths through your nose. By placing your hand over your navel, you’re ensuring that the breath goes deep, rather than remaining in your chest. After a few steady, deep inhales and exhales, you should feel your heart rate slow down and your whole body come to a calmer state. Think of your body as a symphony, and your breath sets the tone for all of the bio-chemical reactions happening in your body. Once you learn to control your breath through deep breathing, you learn to control your heart’s tempo. Now you’re ready to move.”
2. Check out the 3-move routine below
(Spinal wave + Pec minor scrub + Upper back roll down)
It’s easy to get your own Tune Up Balls!
Contact Ben Johnson directly (in Ottawa): email@example.com
About the Author
As Founder of TheCoconut, I am on a mission to spread truth on healthy and happy living. What matters to me: eating and shopping local, which means supporting all of our local entrepreneurs and businesses that promote a better life in Ottawa.
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