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Tips for Office Back Health and healthy back class

kim

kim on 12:56 pm February 24th, 2013 / Be the first to comment! »

Basic Rules for a Healthy Back in the Office

IMG_5256Overall

  • Slumping when sitting = dangerous
  • Sitting with a long, supported spine = normal

The 1-2-3 Approach

  1. Lift the floor
  2. Support the sacrum, not the low back. This straightens out the spine by forcing the abs to work when you are sitting
  3. Do not underestimate the value of movement of any kind, at any moment (shoulder rolls, neck rolls, getting up and stretching your arms overhead, walking for 5 minutes)
Basic Back Health Yoga Class

vrksasana

  1. Child’s pose (often needs to be modified)
  2. Cat/cow
  3. Down Dog or Half forward fold with hands on chair, couch, table
  4. Advanced: Full Standing forward fold
  5. “Low” lunge, i.e., back knee down; pelvis facing forward with legs front/back
  6. Side angle pose with elbow on knee (modified); Pelvis “open” or legs wide with pelvis in center
  7. Advanced: Wide legged standing forward fold
  8. Mountain Pose. Inhale to Mountain Pose with hands reaching overhead
  9. Warrior 2 Pose
  10. Triangle Pose
  11. Side angle pose with block
  12.  Tree Pose
  13.  Head-to-knee-pose (modified)
  14.  Savasana
  15.  Abdominal work, as taught by Kim in Healthy Back Series
  16.  Supported Bridge Pose (using block) or Advanced:  Bridge Pose
  17. Advanced: Plow Pose
  18. Savasana

 

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