If we were still hunters and gatherers, we would be moving our spine a lot more through flexion extension – and rotation, especially. Having to squat and bend all the way to the ground would also mean much stronger upper back muscles.
Instead, we’ve become very two-dimensional in our movement … which causes all sorts of problems in the spine. The combination of lack of mobility and weak upper back muscles creates huge amounts of tension in the upper back and between the shoulder blades. Our shoulder muscles and spine overload to compensate which makes the body unstable and results in us exerting too much energy.
And did you also know that the main reason for headaches is poor posture? We spend far too much time with the head bent, whether eating, reading a book, checking phone messages and social posts – let alone the time spent hunched in front of a computer.
There are two major muscles which are the most commonly tight: the trapezius (a large superficial back muscle that resembles a trapezoid) and the levator scapulae (a skeletal muscle at the back and side of the neck). But once you know how to relax these muscles, your breathing will become deeper and you’ll feel more grounded. Finding this inner calmness is also so beneficial for mental health.
My bone density Pilates classes mainly focus on strengthening the upper body because many of the neck muscles begin at the upper back while the shoulder blades are connected to the cervical spine, the head, thorax and neck by many muscles and ligaments. Ensuring a combination of mobilisation, flexibility, and relaxation alongside strength is essential.
My latest Pilates course – ‘Relax Your Neck And Liberate Your Shoulders’ – therefore focuses on learning how important it is to pay attention to the spine from the top down to the bottom and to relax the shoulders as this affects the correct placement of the head and our breathing. We will, of course, be working the muscles of the upper back so that the head can float on top of the spine and allow the cervical spine to move freely.
My course involves using tennis balls or soft spiky balls and the concept of ‘ideokinesis’ - a method based on reflex points and muscle feedback. And, of course, we will be taking a full body approach so that we can move with grace and poise in our everyday lives.
Instead of looking down at your feet when you’re out walking, look forward and smile at people! Your spine will love you and you’ll be sending out happy and positive vibes for 2024!!
To book my ‘Relax Your Neck And Liberate Your Shoulders’ course on Zoom or in person and say good bye to those all-too-tense shoulders, please get in touch.
