Stretch Your Way to Proper Body Alignment

By Dr. Emily Splichal   Creator of VCore® Workout

“To live a long, active, energetic life, few things matter more than good posture” – American Journal of Pain Management

Improving your posture can help build self-esteem, radiate confidence, make better first impressions – and for all your gym-lovers out there – make your workouts more efficient!

Americans spend an average of eight to ten hours a day at work – during this time we often adopt unconscious and improper body positions and engage in repetitive movements that create muscle imbalances.  For example the teacher who stands in front of a class all day, or the dentist who leans over to treat patients day after day.  Spending close to fifty hours per week in unnatural body positions takes its toll on the body.  But if we became more conscious about our bodies and integrate daily flexibility training to recover from our improper habitual positions, we will avoid pain and feel stronger and healthier!

Here are four of the best stretches for proper body alignment, improved function and more efficient workouts at the gym….

1.  Hip flexor Stretch

The key to a proper hip flexor stretch is making sure your pelvis is tucked under.   Since tight hip flexors cause an increase in the arch of the lower back, the trick is to do the opposite movement.   Tuck the pelvis under into a posterior pelvic tilt and shift the hips forward.

2. Tensor Fascia Latae Stretch

  No, this isn’t a cup of coffee but rather a hip flexing, leg abducting, internally rotating muscle on our upper hip. Since this muscle acts on both the hip and knee joint, flexibility of this muscle is important in balancing body biomechanics.  If this muscle is too tight it will affect both our hips and knee – and is a common culprit in anterior hip and lateral knee pain 

3.  Quadratus Lumborum Stretch

If we can have a favorite muscle, this is probably one of mine.  This seemly simple muscle plays in important role in trunk/hip mobility giving strength to many of the dynamic movements of a martial artist, gymnast, dancer…. on the flip side this muscle is rarely stretched in the typical gym setting and responsible for imbalanced hips, knee pain and foot pain.  The interconnection between the foot, knees and hips is quite fascinating so we cannot neglect these smaller trunk muscles when stretching!

4.  Gastrocs baby!

A Podiatrist’s favorite muscle…..or maybe I should say never ending headache.  The gastrocnemius/soleus complex is both a postural muscle (which means it is in a continuous toic state of contraction when standing hours on end) and a propulsion/movement muscle.  The gastrocnemius muscle is also unique in that it attaches above the knee joint – so all those hours sitting in a chair with your knees bent are also going to tighten these right up!

Remember the key to a great stretch is holding 20-30 seconds, relaxing and then repeating another 20-30 seconds for a total of 5 times.

For more great stretches and tips for proper body alignment try the VCore® Workout www.vcoreworkout.com Where we focus on BODY ALIGNMENT from the foot up!

Happy stretching!

Dr. Emily

DrEmily@VCoreWorkout.com