Add these GOOD habits to your day and start feeling and moving better!

We always hear about bad habits.  In today’s newsletter I am going to share two GOOD habits you can add to your day to help start feeling better in your body.

#1 Posture checks

Some people think posture does not matter. Well, we disagree.
How you sit or stand for a long time can affect how you feel in your body. However, ideal posture should not require a lot of muscular effort.
Example: When you are sitting at your desk.
Sit on your SITS bones. This provides you the broadest base to sit upon and will ease pressure on your low back.
Let your collar bones go long from shoulder to shoulder.
Position your screen at a height in which you do not have to flex or extend your kneck to look at it.
Be sure to take regular breaks. Stand up, move around and reset your good posture.

For a reminder of how to sit in optimal posture especially how to sit on your SITS bones click here to watch the video.

#2 Practice three-dimensional breathing
We will often recommend doing this before you get out of bed and when you go to bed. Ensure your head and neck are supported and bend your knees, so your feet are flat on the bed.
This will help put you in the best alignment and make the breathing practice that much easier and beneficial.

You can easily incorporate three-dimensional breathing throughout your day as well.
Stand up and reposition yourself in your chair. As best you can, position yourself on your SITS bones, feet flat on the ground and close your eyes.

Practicing three-dimensional breathing:
As the name suggests, we want to make sure your diaphragm which is a three-dimensional muscle and one of the primary breathing muscles is being fully and gently accessed during the practice.

To help slow your breath down, inhale and exhale fully and gently through your nose. Try to breathe in for 3 seconds and exhale for 5-6 seconds.

As you breathe in, imagine your breath gently going down all sides of your rib cage and as you exhale, imagine the breath rising inside your rib cage on all sides of your rib cage, front, back, and sides.

Imagine the lit-up area in the picture is your breath gently reaching all sides of your rib cage.

Adding good habits like posture checks along with three-dimensional breathing breaks will help keep your body mobile, including common areas of stiffness like your upper back, neck, and shoulders.

I highly encourage you to add these simple GOOD habits to your day.  I know they work because I use them.  Give them a try for the next week and let me know how you feel.  I would love your feedback!

Helping you develop good habits during exercise and how you move through the activities you need, want, and love to do is our specialty.

If you are looking for more help on adding good habits to your life to keep you doing the activities you need, want, and love to do, reach out today. We will provide a comprehensive assessment and create a personalized program designed to meet your needs and wants.

We love sharing helpful strategies with you.  If you know of someone who may benefit from this newsletter be sure to SHARE!  Thank you

Mike Mcaleese LMT, IMS

630-968-7827

www.sohmar.com

info@sohmar.com