The back strengthening program involves use of the breath, and very little motion – similar to the abdominal program. The basic premise, is that by moving the body into an exaggerated position of corrected posture – and sustaining the position for about ten seconds, new sensory information is sent to your motor nerves, creating new muscle memory.
Each exercises requires a holding in of the deep abdominals throughout, re-inforcing the strengthening of the abdominal wall.The four repetitions of each exercise are all followed by a slow release.
This is really just a relaxation of your muscles, not a re-positioning of your body. Each new repetition is begun from the position your body was in at the end of the previous repetition.
What occurs is an accumulated postural correction, resulting in permanent postural improvement, muscle group balance and overall back strength.
The use of the breath is an important component, assisting your body to relax chronically held muscle tension in the shoulders, chest and neck.
The exercises are progressive, not by design, but by function.
Each time an additional repetition is done, your body relaxes into the corrected posture with more ease.
The slowness of the release, de-activates the natural “recoil” response of the muscles being stretched, and the chronically tight areas of your body stay more open.
The exercises are all designed to lengthen the spine, and open the chest and shoulder area – as they strengthen your back muscles.
As you do the program consistently, over a period of time a transformation begins to take place. Your body begins to support itself, and you are actually strengthening your abdominals and back muscles just by virtue of your new posture.
This creates a continuous method of maintaining your abdominal tone, back strength and postural balance with very little effort.
Exercise 40 Bench-Seated Wall Press with Breath
Exercise 41 Bench-Seated Arm Raise with Breath
Exercise 42 – Supine Shoulder Blade Squeeze
The program of strengthening exercises is meant to correct faulty postural alignment, by getting you to assume and sustain corrected body positions for a period of time necessary to allow the body to record and store the movement as new muscle memory. ·