Fierce Fitness: Re-alignment and Exercise

When you hear the word re-alignment, does it make you instantly pull your shoulders back and hold your head high? I’m sure it does, it’s happened to me at times too. Or does it take you back to when you were a kid/teenager and your parents kept nagging you, saying, “Stand up straight and/or sit up straight!” Well, they were onto something. Correct body posture can boost productivity and your mood, as well as assist your muscles to work more efficiently. The word re-alignment means to correct our muscles and joints to a more natural position, so that when we are standing or sitting properly, it reduces pain and discomfort. You see, on a physical level, most of us strive to be in a good postural alignment, and we know that we don’t spend life sitting or standing still. Our bodies are designed to move, from bending down to pick up a pen to walking, dancing, exercising and, of course, standing and sitting.

How Does Misalignment Occur?

Honestly, it doesn’t take much. For example, if you sprain your ankle, you may still need to walk. However, to support the weight that gets placed on the unaffected foot, your knee can start to deviate. This, in turn, can result in twisting and straining your knee on the other side. To adapt to the new knee position, your pelvis may start to rotate, and when this happens, your pelvic position can start to alter your spinal position. And it goes on and on.

So Why is Body Realignment Vital to Your Health?

Your body is composed of bones and muscles that work together and in opposition to help you stand, sit, and of course do many other activities as we have already mentioned. The alignment of these muscles and bones is important.

A simpler way for you to digest this; Your spine keeps your body upright and balanced. If it is misaligned in any way, you will feel pain in various parts of your body ranging from headaches, sore feet, and discomfort in any joints, muscles, or nerves. Please note; if you experience any of these symptoms, always, consult your doctor for medical advice. I believe whilst a health professional like a chiropractor can make some adjustments, it is ultimately you who needs to look after your body too.

Re-alignment can be prevented by correcting one’s posture. Let’s take an example. Throughout the day, bring your attention to your posture. Do you notice you slump forward? If so, you could be out of alignment.

By practising good sitting posture, regular stretching, and doing core strengthening exercises, you should see results from a few months to half a year (yes, brace yourself, it is not an overnight fix). Posture correction is an ongoing process, and everyone responds to it at their own pace.

Why is exercise so important?

Exercise is important as it helps you to stay active and improves your body’s posture in so many ways. Having good posture helps you develop strength, flexibility and balance your body. Good posture also reduces stress on your muscles and ligaments, which can reduce risk of injury.

There are several exercises you can do to get your body back in alignment, but they will need to be exercises that are right for your body and specific to your misalignment. For my clients that I see for group or 1:1 training, I ask them to practice the following exercises that can help them ‘to stand taller and not slouch’.

Forward Fold:

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. When doing this stretch, you should feel the entire back side of your body opening and lengthening.

Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.
Place your hands next to your feet or on the ground in front of you.
Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.
Exhale and gently press both legs straight. Lift the kneecaps and gently spiral your upper and inner thighs back. Keep your legs straight.
On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.

Glute Squeeze:

This exercise helps to strengthen and activate your glutes while relieving lower back pain. It also improves the functioning and alignment of your hips and pelvis, leading to a better posture.

Lie on your back with your knees bent and your feet hip-width apart.
Rest your arms by the side of your body, with your palms facing down.
Exhale as you bring your feet closer to your hips.
Hold this position for 10 seconds, then move further away from your hips. Repeat for 1 minute.

High Plank:

The high plank pose (it is also a yoga pose for the yogis), and this pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. I love this pose as it helps me to develop a stronger balance and strengthen my core and back.

Come onto all fours and straighten your legs, lift your heels, and raise your hips.
Straighten your back; engage your abdominal, arm and leg muscles all at once.
Lengthen the back of your neck and look down at the floor. Make sure your chest is open and your shoulders are back (do not hunch).
Hold this position for 1 minute, rest for 1 minute and try it again.
There are so many exercises you can do, and realignment of your body is very important.

Your body has the amazing ability to heal itself and is hardwired for perfection, given the chance. Injuries, a sedentary lifestyle, and work habits can produce less than efficient and sometimes painful body joints and muscles. So, please look after your body.

Jo Lastro, Our Expert (Former)

A 1st-Degree Muay Thai Kickboxer and sole owner of Jo’s Fitness Studio. Muay Thai has made Jo stronger, more comfortable in her own skin, and taught her to have faith and trust in herself. She now hopes to inspire, and help others overcome their own obstacles by sharing her expertise in fitness.