Postural training
Start training today to get a better posture!
Below you have 4 videos of 4 exercises in each block. You will need a yoga cushion or rolled up towel, a mute belt and a chair. The exercises are done gently and nothing should hurt. These are basic exercises that many can get on a first visit. The body has an order of priority therefore it is good that you follow the steps given. We usually recommend doing the exercises 2-4 weeks for long-term results.
NOTE: No videos are yet in english, only swedish
Steg 1: Rakställa fötter och händer
Steg 2: Skapa en rak och rörlig höft
Steg 3: Lås upp armar och axlar
Steg 4: Mjuka upp en stel bröstrygg
Your posture tells your story
The body has a priority for the solution to our "problems" and this is wonderfully reflected in our posture and movement. After all, body language is 80% of our communication without us probably thinking about it.
By looking at the posture, the movement and listening to your story, we can see what exactly your priority is.
Examples of what can affect your posture:
-
Mentally: Do you believe in yourself? Do you set boundaries? Are you limiting yourself anyway?
-
Emotionally: Do you have any emotional traumas? We all have them, some limit us more than others.
-
Energy: Do you feel easily drained when you are at social events? Is it easy for you to "read" other people and pick up on their emotions?
-
Fascia: Is your fascia inflexible? Do you have scar tissue, tattoos or past accidents affecting your fascia?
-
The lymph and blood: Do you get easily swollen, cold hands and feet, poor immune system, can you absorb the nutrition you eat? Are you stuck in the sympathetic system (under stress) and can never relax?
-
The nervous system: Do you have good coordination and balance? Do you have muscles that never want to work no matter what you do?
-
The muscles: Do you have any dysfunction or compensation that is holding you back? Are you stiff? Can you do all the movements unhindered? Can you put on your shoes and socks without falling? Do you have any old injuries that are holding you back?
What is good posture?
To know if you have good posture, we must first clarify what good posture is.
-
Your feet should point with the space between the second and third toes straight ahead. The toes should spread. Many people today have a big toe that is inward and poorly functioning effecting their full posture.
-
The knees should be relaxed. Not overstretched, bent or falling inwards or outwards. If one leg is more bent than the other, you get a crooked hip.
-
The hip should be centered and the body should not fall forward.
-
We should have a small lower hollow. Many have their pelvic tipped backwards, which flattens the hollow. Also common is to high hollow.
-
A slight curve in the sternum, not slouching with the back.
-
The shoulders should be in a straight line in correlation to the ears. Many have forward-rotated shoulders, which means that the shoulder blades do not work as they should and leads to impaired breathing.
Your body should be able to be relaxed when you stand up. You should not have to think or correct yourself to a good posture. The body should naturally be in an upright position. In movement, the body should feel light, mobile and free. Something that many have forgotten how it feels.
More about Postural training
History
Originally, postural therapy came from the United States and was created by Pete Egoscue, now known for The Egoscue Method. Pete was shot in the war and suffered chronic pain. When he couldn't find any help for his problem, he started experimenting himself and found that the solution was in posture and balance. This is how Postural therapy was born.
Markus Greus began his training as a Postural Therapist according to The Egoscue Method, in San Diego in 2001. He is originally a Swedish physical therapist who did not find the solution to his problems in physical therapy. He then took postural therapy to Sweden where he further developed the techniques and eventually created the Optimum method.
Now the therapy has spread more and more in Sweden. Some who have made a major contribution to the development of postural therapy are also Rasmus Svärd and Mattias Hallström, who also hold courses in postural training. Many also know Postural Yoga with Rebecca Reis.
What is postural training?
The postural theory is based on straightening the body. When we have a good relaxed posture, the load is distributed through the body in an optimal way when we move. When we have a good load distribution, we usually don't have pain.
The postural musculature protects the joints from pressure and is therefore strategically placed as part of our innermost musculature. The postural musculature is also usually referred to as the postural chain as it is fascially connected so that it can work together from head to toe. This chain counteracts the pressure of gravity and protects our joints from overload. They work statically and we usually don't notice them except when they no longer work. When these muscles don't do their job, the movement muscles or core muscles usually have work extra and muscular imbalances are created. The postural muscles are not to be confused with what is thought in Physiotheory, it is not the same. This is based on Tom Myers work and the deep front chain.
When we have many muscular imbalances, the body has to make an effort to hold us up so that we don't collapse under the pressure of gravity. We can then become tense, rigid and experience that it is difficult to relax. This can often result in us eventually getting sick. Among the most common problems today are back pains, which often have their basis in precisely muscular imbalances.
Common problems people have been helped with
-
Headache
-
Neck problems
-
Impingement
-
Golf elbow
-
Tennis elbow
-
Mouse arm
-
Carpal tunnel syndrome
-
Fatigue
-
Stiffness
-
Bad balance
-
Poor coordination
-
Breathing problems
-
Scoliosis
-
Back pain
-
Recurring back shots
-
Disc bulging and disc herniation
-
Hip pain
-
SI joint problems
-
Osteoarthritis pain in hip and knee
-
Runner's knee
-
Jumper's knee
-
Other knee pain
-
Health problems
-
Plantar fasciitis
-
Halgus valgus
-
Stiff and bad feet
-
Recurring injuries