Small Space Fitness -Pilates Matwork

Postural Correction

Let’s face it we could all do with some of that. Here’s one of my favourite exercise for dealing with a rounded back; particularly in the Upper (Thoracic) Spine. This little cracker is called ‘Port De Bras’. Here I’m demonstrating a modified version of the full exercise.

Who Should do this Exercise?

You for a start amigo! Especially, if you’ve parked your ‘rusty dusty’ on the sofa all weekend watching the 6 Nations, beer in hand, and a constantly rounded back. Also, anyone who holds their back in a rounded position for an extended period of time: hillwalker, racing cyclists, students & people who do Smeagol impersonations.

TOP TIPS

1. Slow and steady wins the day!
2. Notice how I ‘pin’ my Breastbone (Sternum) to the Arc Barrel whilst I stretch my Collarbones (Clavicles) away from the pinned down Breastbone. This ensures I target the Thoracic Spine and prevents a ‘Spinal Hinge’ point between the Thoracic and Lumbar Spine and potential localised injury.
3. Notice how I keep my chin gently tucked in and ‘lengthen through the back of the neck’ as I maintain my neck (Cervical Spine) in a neural position.
4. Three dimensional breathing through the back and sides of the rib-cage actually opens up the gap (slightly) between the vertebrae and assists more effective mobilisation of the Thoracic Spine. So breathe people, breathe.