Chest lifting

This is helpful to me. I've been successfully managing my prolapse for over 4 years with the WW work, and though I never had trouble relaxing the belly, I've had problems with the chest and shoulders. I've noticed this in candid photos of myself and it was pointed out to me at the conference recently. Since then I've been thinking that I need to actually pull my shoulders back, just to get them in the correct position and open up the chest area - sort of overcompensating for my shoulders just naturally being rolled too far forward. But I will try this instead; it seems like a helpful "visual".

I have also started trying to sleep absolutely flat on my back, with no pillow, which is not normal for me. I'm thinking that gravity alone will keep my shoulders properly positioned and my chest opened up. I normally sleep on one side in kind of a fetal position, but for the last few months, this squinching of my shoulders just doesn't feel good. Wondering what you think about that? Thanks - Surviving

I have extremely rounded shoulders and noticed that I find it really hard to actually lift the chest without actually just shearing it forward and therefore making the shoulders look more hunched. Therefore my rib cage is really far forward :( it's so hard to actually get it right. I have also about 6 months ago got rid of my pillows as can't sleep with one now but I find if I sleep on my back it makes the symptoms worse I.e struggle to empty bladder in the morning but don't have that if I sleep on my side. Posture is enough to work on alone!!!

Thanks Carol, that's helpful. I think there are various ways and approaches to the posture. Another way I've found helpful re lifting the chest is to lift the menubrium (the 2 pro tubing bones at the base of the throat/the top of the sternum). When the menubrium lifts it lifts the rib cage and works very well with the WW posture. It's quite subtle but it's one way which has helped my WW posture.

Re sleeping; I've found sleeping without a pillow under my head helpful when lying on my back, which I don't do very often, but it helps with my sinous issues. I've found sleeping with a smaller than usual pillow between my knees helpful when lying on my side - especially as I also have a tendency to hip pain.

xwholewomanuk

Dear all,
POSTURE POSTURE POSTURE !
I was wondering why my trapezius muscle was contracting from either side towards my spine at times, (particularly after computer use was prolonged), & now I believe I know now that it was actually "telling" me to hold my shoulders back more, so that my upper back is flat! How our body talks to us - our interpreting what it is saying is a learning curve!

The hips DVD complete with excellent chair exercises for the back, neck, chest, arms, torso, and belly, strengthens & increases flexibility of the muscles, fascia and the spine, allows room for the heart by opening the chest.
Imagine as Christine describes that our upper body and shoulder girdle, as a strong coat - hanger from which the rest of our body is supported. Also the DVD has focused on the muscles around the hips, a great help in reducing/eliminating hip pain, particularly noticeable in relation to sleeping positions for me. I have been sleeping on my side at times, however due to your observations, S60, I observed where my shoulders when on my side and they are quite forward...

All of Christine's exercise programs and posture is a whole body approach made much more apparent after doing and being WW. Her latest DVD also demonstrates while walking using the arms and hands to exercise the fascia muscle layer of the upper back called thoracolumbar fascia.

In her book Christine describes the support that this and many other muscles offer the pelvic organs.

I have always been a back sleeper except when pregnant, and have done much reading on the subject. I have minimal head support and lie flat often. There are many differing recommendations in relation to other physical problems, however raising the actual bed or mattress at the base or head would address those issues if necessary and keep back sleeping possible as I trust Christine's advice as to whole body functional health is dependent on our posture. Keeping hydrated is important to me and if I do sleep flat I keep my chin tucked.
Best wishes,
Aussie Soul Sister

Your first paragraph really resonates with me, because I feel like I've been afraid to open up my chest more, for fear of pulling the shoulders back, which was officially a posture no-no.....but for many of us, there is a very fine line and we have to find that spot where the shoulders are back far enough to but not too far. It all sounds so simple, but it is really quite complex. My posture assessment in Albuquerque last weekend was very liberating to me, because it gave me "permission" to do the posture tweaks I needed, without fear of violating any basic principles.

I realize that the important postural work is done when we are on our feet. Yet for the last few days I have been finding great comfort and relief in just lying down flat on my back, with the baton under my lumbar spine for support (which on a less soft surface would probably be too hard, but it works fine for me on a carpet). I totally relax into the floor, and gravity helps open up my chest. I do a few elevator breaths, which, coupled with the baton under my back and my feet somewhat flexed, make my belly feel awesomely strong and powerful! After this, I completely relax again, and I have been known to doze off in this position. I do this in the evening (which is my only window of opportunity for working out) and it sort of relaxes and primes me for bed, at which time I'm still very consciously doing the flat-no-pillow thing.

I feel better since I started this, and my posture is better too. Thanks for your comments which are always so insightful. - Surviving