Movement is medicine –
Stretching / personalized excercises
To make it easier on my fingers lol, I’ve attached an article below to explain what wall angels are all about – the same explanation Dr provided to me.
If readers recall, in part 3 we first commenced with floor angels to make it easier and slowly build on resistance.
At first I could only complete 3 out of the 9 set. Then as I worked on it with dedication and steadfastness, eventually I could do all 9 with no issue. So we moved ahead onto wall angels which is more challenging because it works against gravity.
(This is exactly what I have as a result of my sleeping posture where the upper physique rounded)
While a clinical diagnosis of kyphosis can stem from congenital, neuromuscular, and/or degenerative factors (which we will not go into), did you know that poor posture, over time, can be considered postural kyphosis?
However, after decades of slouching and lack of proper strength training (specifically in the abdominals and back muscles), you can be poorly supported by that kyphotic spine seen above.
Make Friends With Wall Angels
Stretch and Strengthen
The first time I witnessed the beauties of this exercise was at the physical therapy clinic where I worked. Wall angels were given to most neck and shoulder patients, to simultaneously get the shoulder and back muscles stronger, as well as open up those tight chest muscles.
Now, Go Find a Wall
As you get stronger and looser, maybe the forearms and back of the hands will be able to stay in contact with the wall, as well.
One Wall Angel Closer to Good Posture
What causes postural kyphosis? In a nutshell, using your muscles! In reality, much of our day-to-day activities can contribute: sitting with poor posture at the desk, poor posture while driving with the shoulders and neck hunched forward, poor posture while texting and looking at our phones.
The other 3 priority stretches incorporated are as follows:
To strengthen the muscles at the base of the skull. Stick your head front – but straight. Hold it few seconds, bring it back to neutral and hold again slightly 2 seconds.
After doing this one, it’s essential to follow it with the next to prevent possible spasms.
While standing, turn the head sidewards, look up into the furthest corner possible, stick your jaw out (don’t clench). Feel the tension release from the subocciptals.
Then bring both arms in front. Fingers close together, scooped up a little. Put them over your head – fingers should find themselves holding onto the base of the skull. Now pull down – feel the muscle stretch and spasms released.
Doing this one with a heat pack / cloth /shower works even better!
Another random one
This has nothing to do with neck, back or shoulders.
A hamstring stretch
Place your foot onto the bed. Knees straightened. Place the opposite hand sidewards onto the thigh. Feel the hamstrings pull under. Hold 30 seconds.
People are also trained to do this by standing and bending over, but it’s not advisable for me to bend and strain my chest over in such a position. Bending over for us restricts blood flow from and to the heart. This topic is discussed fully in The Dysautonomia Project book and will be touched on a later stage. God-willing
We are now pausing on transformative tips. This part is up to date with my last consultation and where I currently am…
Transformative tips because they’ve transformed my life for the better and I hope they do the same for you 💙
Sharing is caring 😉