In an ideal posture the ribcage should be positioned over the pelvis. People are prone to flaring the ribcage forwards which can tighten the muscles at the back leading to stiffness or discomfort.
Try the following exercise to become aware of the position of your ribcage:
Lie on your back with the hips and knees bent. Find your neutral spine and set your centre. Feel the back of your ribcage contacting the mat underneath you. Then lift you arms up vertically so that the hands are over the shoulders. Then slowly let the arms drop back overhead whilst keeping the back of the ribcage in contact with the mat underneath you. If the ribcage begins to lift up then you have gone too far. Repeat several times from the vertical position.
Top Tip – Imagine two springs running from the front of your lower ribs to the front of your pelvis on both sides. The tension in these springs should stay constant as the arms move.
Next week we shall give advice and exercises on shoulder blade placement in Pilates.
"The best osteopath in the area by far!! Katie is so warm and friendly, and not to mention marvellous at her craft. I really can't speak highly enough of her….." Emma Wilson
"Katie is a very empathic and highly skilled practitioner. I would absolutely recommend her to any of my clients ...." Anne Moss - Pilates Instructor
"I can't recommend Lucy enough, not only is she friendly and personable, but she is excellent at her job...." Bryan Walton
"I often refer patients to Katie and get treated by her personally as I know I can trust her to be kind and professional whilst getting great results." Sally Knudsen - Physiotherapist, Bath RUH