In my teen years, the words “sit up straight” were almost always accompanied by a couple of fingers pressed between my shoulder blades. These affectionate “suggestions” were slightly annoying, however, I knew they were rooted in love and good reason. Because… posture matters, right?! It sure does. And… it’s complicated.
Have you ever attempted to change your posture just by trying to “sit up straight”?? If you answered “yes”, I hear you, I feel your struggle, and I have some ideas that may help.
Anything that we do over and over again, like sitting in a particular way, eventually becomes a habit. Our bodies adapt to repetitive postures like sitting, and as a result some muscles can end up in a shortened position, like the muscles in the front of the body, while others can end up in a lengthened position, like some muscles in the back of the body. When a muscle stays in a shortened or lengthened position, overtime, and without adequate movement through its full range, the muscle can end up feeling tight.
The remedy in this case, is not to simply muster all of your strength to sit up tall over and over again at your desk. Though, I’m not gonna lie, that is part of it! The first step is to mobilize and strengthen the muscles involved, so that sitting upright feels accessible, and perhaps even enjoyable (what?!). Combine that work with forming a new postural habit, and you’re on your way to a rooted, tall, stable and spacious seat.
One muscle that can end up in a shortened position while sitting, and contributes to your shoulders rolling forward, is your Pectoralis minor. This muscle lies underneath your Pectoralis major (your bigger chest muscle) and is often referred to as the “back packers” muscle, because when you’re wearing a heavy pack, your shoulders automatically press forward and down into the straps so you don’t fall backward, and this is due to the action of your Pec. Minor.
When I notice I’m hunched over and bound up like an ogre, working away on my computer, I try to remind myself to take a short yoga break. Sometimes I listen to this reminder, and sometimes I don’t. We are all human. If you find yourself ogre-ish at your desk, try this: a little massage and a quick stretch. You’ll see the Pec. Minor massage steps and photos below, and I suggest following this with some Half Sun Salutations, a Chest Opener at the Wall, or a Standing Side Bend, all while taking deep, full breaths. While chest and shoulder opening are only part of the equation when we’re working on posture, they are an accessible, practical, and valuable area to pay attention to.
Pec. Minor massage:
Stand facing a wall with a block or book and a tennis ball handy.
Place the block/book at the height of your upper chest. Place the ball just below your right lateral clavicle, and then press the ball into the block.
Walk your feet away from the wall a little and lean into the ball to increase the pressure.
Phase 1: Wrap your right arm around behind your back and allow your arm to rest on your backside. Rock side to side over your Pec. minor, then up and down, and finally in all directions for several deep breaths. Slow your exhalation, so it’s a little longer than your inhalation.
Phase 2: Station the ball on your chest where you're feeling restriction. Hover your arm away from your back body, reach your arm out to the side, turn your palm up, and then lift your arm up next to your ear as you bend your elbow and draw your hand toward your mid back. Then reverse that pathway. Repeat 3-5X.
Phase 3: Position your arm as you did in phase 1, and find a tender or tight area in your chest. Press the ball directly into that spot, or right next to it (experiment and do whichever encourages the muscles to soften the most). Then hover your arm away from your backside. Take two deep breathes and with your last exhale, release your arm to rest on your back and invite the spot you were just massaging to melt over the ball.
Switch Sides.
A 5-minute breathing and movement break can energize the body and mind, stimulate creativity, and enhance productivity. Not to mention the incredible and numerous benefits to the nervous system and to mental wellness. It only takes a few minutes to make a HUGE difference.
Join Emily for her upcoming workshop: Yoga Conditioning for the Neck, Shoulders & Upper Back on March 8th from 2p - 5p at our Belmont location.
This workshop costs $45