Pool Power Posture

Power Posture

• Tips to Help You Align:
  • Feet below hip joints
  • Even weight on each foot
  • Knees unlocked slightly so the pelvis can move

  
  • Place hands on pelvic bowl:
  o Rock pelvis forward backward gently
  o Make the rocking smaller and smaller until you feel the pelvis is level

  
  • Place fingertips on ASIS – protruding bones on the front of the ilium
  o Attempt to pull these bones toward each other
  o This is impossible, but you want to feel like you are strapping these bones together using deep abdominal muscles

  
  • Tighten your pelvic floor muscles (3/10 if 10 is maximum)
  o If you are being treated for pelvic pain, omit this step Tighten your pelvic floor muscles (3/10 if 10 is maximum)
  o If you are being treated for pelvic pain, omit this step

  
  • Increase the space between your bottom rib and the ASIS
  o You will feel your low back muscles engage and your rib cage lift
  o If your low back is uncomfortable when you do this, decrease the degree of extension of your low back – relax the rib cage down somewhat

  
  • Keep the pelvic girdle aligned and stabilized, then move your thoughts upward
  toward your shoulders:
  o Roll the shoulders up • back • down several times
  o Focus on how low you can roll the shoulders downward
  o Stop the roll in the lowest shoulder position (remember, the chest is still lifted and the pelvis stable)

  
  • Now, focus on the neck:
  o Place your index finger in front of your lips, like saying “SHHHHH”
  o Keeping your head level, pull your lips straight back from your finger
  o This will align your ears over your shoulders, reducing head-forward posture

Created by: Connie Jasinskas M.Sc., CEP 

ConnieJasinskas@mac.com 

www.FortheLoveofFit.com