Some Postural Help for Ya…
We’ve received a few requests from athletes who need help fixing their posture. They’ve all started paying more attention to their position throughout the day, but they need a couple drills to help facilitate better posture. We’ll review a mobility drill and an exercise to complement the improvement.
For the mobility drill, you’ll need to tape together either two tennis or two lacrosse balls. Place the tennis balls behind your neck with the center of your spine resting in the gap between the tennis balls. Keeping your head in contact with the floor, gently press the back of your neck into the tennis balls. Do not lift your head off the table. Your head should kind of swivel. Press and hold for 3-5 seconds. You should feel a bit of an active stretching/lengthening of the tissue behind your neck. If it feels productive, you can stay there for a few repetitions, or you can move the tennis balls down a bit. Work your way down towards the base of the neck. After a few minutes, sit upright, and enjoy your increased mobility.
For the exercise, lie down on your stomach and place the taped tennis balls under your forehead. Your hands should be resting by your sides with palms facing your hips. Start by squeezing back your shoulder blades, then lift your arms up slightly from the table (while maintaining the shoulder blade squeeze). Hold for three seconds and do 20x. As you do this, do NOT shrug your shoulders up by your ears, and try to avoid lifting your arms so high that it causes your shoulders to roll forward.
Make this part of your daily routine to make maximal postural gains!