Body Sense

AUTUMN | 2018

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Page 8 of 15—your resource for all things bodywork 9 Your 32-Pound Head Looking for the causes of your back pain? Maybe it's your forward-head posture. For every inch of forward-head posture, the weight of the head on the spine increases by 10 pounds. A normal 12-pound head gains 20 pounds when it sits forward on the spine 2 inches. Be body aware, pull your head back over your spine, and focus on alignment. SPINAL FLEXION Begin by sitting on the floor with your knees bent and feet apart. Bring your chin to your chest and round the upper back as you move downward into the stretch. Think about trying to touch your nose to your belly button. You can assist this stretch by gently grasping the lower legs and pulling yourself farther. Hold for 2 seconds, release, and repeat. SPINAL EXTENSION PART DEUX Lie facedown on the floor. With your hands placed palm- down under the shoulders, use your back muscles to move into what looks like a cobra pose in yoga. At the end range of the stretch, use your arms to push a little farther and hold for 2 seconds. Release. Repeat. SPINAL EXTENSION Lie facedown on the floor. Place your forehead on your crisscrossed arms. Lift your chest away from the mat. Hold for 2 seconds, release, then repeat.

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