Your posture affects everything you do in life, work and sport. The way we move, or don’t move, through our day has lasting effects on our body. Here are the 5 main areas of which you should be mindful, to minimize the chances of poor posture impeding your day and your ability to be active.
Rounded shoulders are usually one of the first indications of poor posture and some muscular imbalance in that area. Oftentimes, this will suggest that the chest, or pectoral muscles, and the biceps are tight. Shoulders that are rounded forward towards the front of the body shorten these muscles, causing tightness. Daily activities that may cause this include typing at a computer while sitting at a desk or carrying a backpack heavier than it should be. Great stretches to help lengthen these muscles include the doorway stretch pictured below, and child’s pose.
The hip flexor muscles play a vital role in posture, as they connect the torso to the legs, aiding in spine stabilization. Tight hip flexors often reveal an anterior pelvic tilt, meaning the pelvis is rotated forward and the spine exhibits added curvature. The shortening of these muscles, as well as an excessively curved spine, will cause the upper body to be shifted forward. A sedentary lifestyle or sitting for prolonged amounts of time may cause this tightness. To help decrease tension in the hip flexors, make sure to get up and walk around if you find yourself sitting for an extended period of time.
Quadratus Lumborum (QL)
A tight quadratus lumborum, or QL, is often the source of low back pain and an anterior pelvic tilt. The Q Lis located in your lower back on either side of the lumbar spine. It starts at your lowest rib and ends at the top of your pelvis. Much like the hip flexors, a tight QL can be the result of sitting for long periods of time, sedentary behavior, and weak core muscles. Strengthening the core muscles and stretching the QL through back rotations will help correct this imbalance by bringing the pelvis and spine back to a more neutral position.
Latissimus Dorsi (Lats)
Are tight lats affecting your posture? Tight latissimus dorsi, or “lats”, can be easily observed during a postural assessment. Look at yourself in the mirror: Is one shoulder higher than the other? If one side of the torso appears shorter than the other, the side that appears shorter is tighter. This imbalance can be caused by carrying a bag on only one side of the body. By carrying a bag on one side, the lats on the other side will start to compensate and shorten for the unilateral added weight. Favoring leaning to one side more when sitting will also cause tension on that side’s lats. Make sure to properly stretch both side lats during the day. If a shoulder bag is being used, make a conscious effort to not overstuff it so that the spine can stay aligned, and alternate carrying on your left and right side. The stretch pictured below is one of many to target this area, and is a fan favorite amongst our clients.
Stiffness in the neck muscles will also cause a shift in posture. In today’s technology-based society, it is easy to find ourselves looking down at some sort of screen, whether it be at a monitor in the office, or a phone on the commute home. This repetitive stance of looking down causes the muscles in the front of the neck to tighten and the head to protrude forward, placing it out of line with the spine. Bringing any electronics in use to eye level, as well as making a conscious effort to sit up straight, will aim to prevent this imbalance.
Good posture takes practice and mindfulness of how you carry yourself throughout your day. Better posture leads to a better, more comfortable life.
Written by, Emma Younghans and Ariel Scheintaub, Stretch Therapists in Tribeca.
As our Hamptons studio at the SoulCycle BARN gets busier with riders, we’re helping more and more clients get more out of every class, and participate in more rides.
Spinning has become a dominant force in the fitness industry. As its popularity increases, so does the necessity for understanding spinning’s impact on the body. These classes provide a great way to sweat, burn calories, and have fun while doing it. Yet as more time is spent on the bike, more pressure is put on the muscles tasked to complete the pedaling action. The muscles most affected by the repetitive motion, also happen to be some of the largest in the human body; your quads, glutes, and upper back musculature.
The quads are broken up into four muscles, hence the name “quad”. The quad muscles assist with the extension of the knee and are used for activities like walking, running, and other physical activities like spinning. With the high intensity demands of spinning classes, extra strain can be placed on the quad and the various points at which they insert or attach. This increases the possibility of strain and injury in the knee, hip, and low back. As the quads become tight they are unable to extend the knee fully, placing greater strain on the knee, hip, and low back to complete the motion. Tight quads will also pull your pelvis down, creating a pelvic tilt. This will throw your low back out of alignment and produce low back pain. A great way to avoid these injuries is by getting stretched. LYMBR therapists can reset a pelvic tilt in less than 3 minutes, and our quad stretches restore mobility and function to the quadriceps. By creating greater function, we allow the muscles to better assist with the extension of the knee, thus removing stress on the knee, the pelvis and therefore the low back.
The glutes are made up of three muscles: The glute maximus, the glute medius, and the glute minimus. Each muscle serves an important purpose in spinning, primarily dealing with extension at the hip, or the downward “push” of your stride. The glute max is one of the primary movers in spinning and creates the “push” off the pedal. The glute medius serves as a pelvic stabilizer during dynamic movements. As the spinner lifts one foot up and drives the other down, glute medius holds the pelvis in a neutral position. This lessens the chance of a low back or pelvic injury. Glute medius can be especially tight for females due to women having anatomically wider pelvis. The glute minimus helps shift your body weight to keep you balanced while pedaling. To ensure the glutes are performing all of these tasks, it’s important to stretch and take your glutes through their full range of motion. Keeping the glutes loose will keep the pelvis stable while you ride, assist with balance, and will ensure that you are not compensating with other muscles to complete the hip extension.
UPPER BACK AND SHOULDERS
Although they’re certainly not as common, upper back and shoulder injuries can also occur from spinning classes. The upper back, specifically your traps, lats, and rear delts (shoulders), are responsible for holding your body upright as well as stabilizing the shoulder through dynamic movement. When people spin, they often get into the habit of hunching over the handlebars and tensing up their shoulders. What this does is lengthen these muscles to the point where they are no longer able to function. Since these muscles do so much to facilitate posture, as their function begins to waver, so will your posture. Your chest will begin to tighten as well as your core, your pelvis will tilt, and your shoulders will lose stability. By stretching out your chest, core, shoulders, and neck we can restore proper length to shortened muscles and therefore take pressure off your back and rear shoulders. This will help reaffirm correct posture and make your experience on the bike much more comfortable.
Spinning is a fantastic form of exercise. You can burn calories, exercise your heart, increase endurance, lower body fat, all while being a part of a larger community of people trying to improve themselves. Like any activity, however, it’s best to start slow, and always listen to your body. We all have activities we love to do. If spinning is yours, then why not make sure your body is in its most mobile, functional state so you can make the most of every class.
Written by Conner Fritchley, Stretch Therapist in our Darien studio.
“You’re not a rider unless you’ve fallen off seven times.” This is one of many proven mantras in the Equestrian community. Equestrians are some of the toughest and strongest athletes I have come to know during my lifetime. Over time, we riders learn numerous aids, cues, and body positions to influence and support a horse’s movement. A full day of schooling, showing, and barn chores can leave us aching and exhausted. As hopeful lifelong equestrians, we need to start thinking about how our own body’s health and flexibility affect the flexibility we strive for in our four legged partners.
How can LYMBR help improve your riding?
I have been an avid horse-lover, rider, and competitor since the age of 5. Spending hours in the saddle can really take a toll on your body, and it wasn’t until coming to LYMBR after a fall that I started to connect some dots. Equestrians tend to be creatures of habit. We mount, dismount, tack up, and connect with our horses through groundwork, always on the left side. It’s a repetitive lifestyle, and constantly performing the same movements over and over again creates muscle imbalances in our body. Imbalances lead to discomfort and often times pain. No matter their discipline, most equestrians struggle with tightness and sore muscles in the hips, adductors, glutes, calves, spine, chest, shoulders, and neck. We spend a lot of time and effort caring for our horses and honing in on our connection in the saddle;why don’t we spend as much time and effort on our own bodies?
As a therapist and a client, LYMBR has helped me understand both the individual functions of muscles and how they work together while in motion. Because each LYMBR session is completely personalized, everything is catered to reach your goals. With therapists experienced in a wide variety of sports and exercise modalities LYMBR is able target those tense muscles through an intricate series of stretches. Learning how to target and lengthen those muscles while strengthening their counterparts has enhanced my riding enormously. Remember, for every working muscle, there is anopposing muscle working in the other direction. Also because I have become more open and available through stretching my connection to my horse feels stronger.
Lets go deeper…
The pelvis and lower back are irritated in practically every rider. Riding can actually promote and enhance stiffness that leads to poor riding posture. It can block aids and movements from you to the horse creating a domino effect. Our hips are another point of interest, while riding, they are in constant flexion, leaving our hamstrings lengthened. Often when a rider is swinging their legs or cannot keep their legs in alignment, it is because our hamstrings are not as strong as our hips. We strive for symmetry in our horses and our own posture; we want to make it look like riding is easy! If we are dealing with discrepancies in our bodies, it will affect the way your horse responds while under saddle. This is why these issues can and should be addressed out of the saddle.
Whether you are a new rider who wants to help recover those newly hard-working muscles or a seasoned competitor hoping to improve for this upcoming show season, better mobility, flexibility and range of motion that comes from proper stretching will help take your riding to the next level.
Written by Samantha Fabrikant, LYMBR Stretch Therapist and Equestrian.
Now that golf season is here, many of our clients are making their way back to the links for some much-needed and long-awaited tee time. These early months of the golf season are extremely crucial. If you haven’t prepared your body for the technically challenging movements of golf, then your season may be over before it begins.
In the past, we’ve covered how technically challenging and impactful a golf swing is on the whole body. When we think about stretching for golf, the focus is on relieving tension in the hips, adductors, and low back muscles to increase drive and create tension relief on the low back. These are the obvious areas to treat to allow for increased rotation and overall stability over the ball, but they are not the only muscles to investigate.
There are small nuances that go into the sport that can have a similar impact on your body’s range of motion and ability to function. One of those nuances is influenced by something we do every day; walking. With the implementation of golf carts people are walking less and less on the course, and although this is convenient, it’s really not doing your body any favors. Similar to hip and back overuse injuries of the golf swing, you can produce similar overuse injuries in your feet from walking, sitting, walking, and sitting again. This aspect of the game warms up the muscles, lengthens them, and then once you stop moving, contracts and thus shortens the muscles. Shortened muscles in the feet can lead to inflamed plantar fascia (plantar fasciitis), achilles/soleus injuries and calf tightness; all which eventually lead to limited motion and subsequently knee or hip problems.
When your feet are not functioning properly, the impact is felt on your golf swing. Your feet are first contact and therefore first to initiate the movement of the swing. If the range of motion of your feet and ankles are limited, then so will be your rotation. A limited ability of the feet will lead to limited follow through in the golf swing.
At LYMBR we have specific protocol for feet, ankles, and toes to make sure you are getting optimal performance from those areas. Remember that feet are the first point of contact to the ground, if they are weak, then the rest of the body is functioning on an unstable foundation. By stretching your feet and ankles we can restore range of motion and overall flexibility of those specific muscles. This will make them more able to absorb impact, withstand hours of stop and start walking, and allow for proper rotation of the ankles through the duration of your swing.
Written by Conner Fritchley, Stretch Therapist in our Darien studio.
March Madness is here, so it’s time to discuss stretching for basketball. The fundamentals of basketball are simple to grasp; dribbling, the jump shot, the chest pass, the rebound. Competitive-level players have mastered these abilities on a basic level and are always looking to hone their skills to improve their game. The sport played at such a level requires quickness and agility, as angle, direction, and explosiveness of each movement is constantly changing. Effectiveness of these movements is minimized in players with limited range of motion. By implementing specific stretch protocols into a basketball player’s daily routine, performance can be enhanced.
The stop-and-go nature of the game requires both agile and explosive movements. Proper extensibility of the quadriceps, adductors, glutes, hamstrings, and calves is necessary for those fast-breaks down the court, or powerful movements to the basket. Dynamic stretching beforehand increases oxygen and blood flow to those muscles, preparing them for full range of motion through the joints. It also stimulates the nervous system to increase awareness for performance. It is this enhanced neuromuscular ability that could give a player that advantage early in the game.
Incorporating stretching into a basketball warmup can also help prevent injury. Some of the most common basketball injuries include lateral ankle sprains, patellofemoral inflammation, and hamstring strains. While injuries occurring from trauma to the area are unpredictable, others can be prevented using stretching. By stretching muscles surrounding the hips and knees, the stress of those muscles on the knee joint will decrease. For example, the pulling sensation felt on the kneecap in those with patellofemoral pain can be lessened by stretching the IT band, quadriceps, hamstrings, and calves. Decreasing the amount of stress on a joint can reduce inflammation and bring muscles to their optimal length without overlengthening them.
Although lower limb injuries make up the highest portion of basketball injuries, it is also vital for basketball players to maintain proper flexibility in their trunk and upper body. Lumbar strains and sprains are the most common after lower limb injuries and are caused by trauma or overuse. The twisting, pivoting, and bending movements a player must make to create space, combined with a rigorous schedule, predispose the muscles to overuse. Our lower back stretches emphasizing the quadratus laborum, lumbar fascia, and multifidus, will help relieve the tension carried in the lower back, bringing these muscles to their optimal length pre and post-workout.
Keeping a basketball player in good range of motion can only help to keep the body aligned and flexible to optimize performance.
Written by Ariel Scheintaub. Ariel is a Stretch Therapist in our Tribeca studio.