Tuesday, March 20, 2012

Skinny Girls and Office Workers - Pay Attention!

   Ok, listen up. I'm going to talk about a subject that I see now with almost all of my female clients - it is especially noticeable in the skinny ones. . now that the nice weather is out and the clothes are getting tighter it is very easy to spot.

 3 sexy words - Anterior Pelvic Tilt.

   You know who you are. You are the women who either wear heels all day or who sit at desks for the majority of the day. You are the women who complain of back pain and have flat stomachs that tend to stick out. You have a low back curve big enough for a family of small birds to make a nest and raise a family in.

  I can tell as a woman is walking to the back office for a consultation if she has a desk job. We've all seen Jurassic Park. Remember the velociraptors? Minus the hissing, this is essentially what I see. Shortened dorsiflexors, excessive lumbar curves and slight kyphosis. There are actually a few women who even have the limp wrists like the raptors do, but I wont get into that now. I hope they don't read this..

   So, what do we do to fix this?? I hate to say it, but if you want to have a long and healthy, pain-free life. . . .ditch the heels. Ok, maybe just don't wear them so much. I know, you look gorgeous, but it has to be done. Believe me, I hate to say it - I love the way women look in heels, but they just aren't natural. Think about how you feel after a day of heels. No woman is like, "Wow! That was incredible! My feet feel amazing, and I feel like I could run a marathon!" No. They hobble around and want foot rubs. Nothing wrong with a good foot rub by the way.. I'm just saying, foot rubs don't usually just end with foot rubs - think about it, men.
   I am on my feet here at the studio for sometimes 11 hours at a time, training clients, bending and lifting, and I feel like a million bucks at the end of the day.  

 Ok, we need to get down to business. There are a few things we need to do in order to combat the heels (since I know no woman is going to get rid of them) and prolonged sitting.

   First! Get the range of motion back in your ankles that you've lost over the years.

 Ankle mobility drills - http://www.youtube.com/watch?v=RPa9-fpqnUE

        Just gentle rocking back and forth. Move 10 times towards the front of your foot, 5 towards your big toe and 5 towards the little one. 3 sets. 3. . . .4. . .maybe even 5 times a day.

   Second! Stretch out those hips - Reduce the amount of "velociraptoring" - new verb -

        Make sure to keep upright with your upper body and try to actively squeeze those glutes on the back leg. Hold for 1 minute each side. "Feel" the stretch.

   Third! Get those glutes working again.. this will help with the back pain and help pull your pelvis back into proper alignment.

         Focus on making your butt work and not your hamstrings! Really concentrate and play around with the distance from your feet to your butt.

   Lastly!! Pull that core back in and find neutral spine..

          Now, this may look like nothing, but you have to really focus on keeping your low back flat during this whole exercise - fighting to maintain this will be more difficult depending how long you've been in your raptor mode. Tilt your pelvis back and slowly exted one leg out all the way, keeping it about an inch off of the ground. Bring it back in and switch legs. If your low back comes up at any time, start over. It may take some practice, but this will REALLY help with your posture by strengthening all of those stretched out, weakened core muscles.

   So - office workers.. . as the clothes get tighter, make sure your posture isnt making you look bloated. Fix yourself up, and you will thank me when you are in your bikini.

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