Need Help With Your
Alignment? 5 Exercises That Will Help You Feel Aligned Again – Ajit
Patel Sanda Goldshield
In order for your body to
function efficiently, the various joints and bones need to be in alignment. Any
minor deviation can cause pain and even injury as the rest of the body
struggles to compensate for the alignment problem. Typically, when you are out
of alignment, you start to feel it—it could be pain, discomfort, or just the
feeling that something isn’t right. If you feel like your alignment is off,
there are a few helpful exercises
that will allow you straighten up and improve your body’s alignment.
The deep core muscles that hold
your spine in proper alignment cannot be engaged properly if the pelvis is not
in alignment as well. The pelvic clock exercise is a great way to re-align your
pelvis. Lie on the floor on your back with your knees bent. Think of the pelvis
as a clock face with the hips at 10 and 2. Rotating the pelvis clockwise, press
the left hip (2 O’clock) and then the right hip (10 O’clock) into the floor in
a circular motion. Repeat going counter clockwise.
According to the professionals at
the Ireland Clinic of Chiropractic who specialize in chiropractic
adjustment in Anchorage AK, many people who spend a lot of time sitting can
develop a tilt to their pelvis that pulls the lower back out of alignment. This
exercise is designed to re-align the pelvis. Kneel down and put the right leg
out in front of you with the knee bent at a 90 degree angle. Put your hands
behind your head and then push your left hip forward. Hold the stretch for 30
seconds. Repeat on the other side.
The bridge works to align both
the pelvis and the lower spine. Lie on your back with your knees bent. Lift
your pelvis and spine off the floor to form a bridge shape. Think of slowly
peeling your back off the floor vertebrae by vertebrae. Then slowly reverse the
process until you are lying flat again.
To align your lower limbs, do the
slide. Lie on your back with your knees bent. Run a towel around one of your
heels and hold the ends of the towel. Slowly slide the foot out until the leg
is completely straight. Concentrate on moving the leg straight with no twisting
at the knee or hip.
Sitting hunched over a desk can
cause the upper back, neck and shoulders to curl forward out of alignment.
Restore alignment by standing up straight. Hold your arms out to either side,
palms up, and pull your shoulder blades together. Think of a string pulling up
out of the top of your head. Start making little circles with your arms and
gently bend to one side and then the other.
These exercises,
if performed regularly, will help to re-align your body and restore it to
proper function. A few of these stretches and exercises a day can be very
helpful to your alignment—especially if you spend much of the day sitting. If
your misalignment is causing severe pain that doesn’t relieve with stretching,
it is best to see a professional
who can help to safely realign any areas that have become misaligned.
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