Posture: Walk Tall, Feel Good

Have you been to a fashion show? Were you amazed by the grace and poise of the models on the ramp as they strode from one end to the other displaying the latest fashion of the season? Also, have you noticed how in most movies the hero is introduced-nearly always-walking tall and confident, no matter what the camera angle. Both these examples go to show the importance of walking tall. Subtly speaking, the way you walk determines the person you are and vice-versa!

Who needs exercises to walk tall? Anyone who has one or more of the following symptoms while walking:

1. Caved-in chest
2. Shallow breathing
3. Bulging belly
4. Forward drooping shoulders
5. Swayback posture (waist swinging forward, back swaying backward)
6. Pain in low back, hip, butt, knee or heel

When do you know you are walking tall? Anyone who experiences the following while walking:

1. Feeling lighter
2. Feeling taller
3. Breathing deeper
4. Feeling happier
5. Enjoying muscle movement at the shoulders, thighs and ankles.

Three Exercises to Make Walking Tall Easy

A. The Wing Stretch

Place your right hand at your left side and feel the space between your ribcage and your hip. Your left hand should be hanging stiffly by the side.
Inhale as you stretch your left arm up, lifting your upper body. The right hand remains in place at your left side.
Feel the space under your right hand increase during inhalation.
Now, as you exhale, lower your left shoulder and left arm, but maintain that open space under your right hand.
Now place your left hand at your right side and repeat the above sequence.

Benefit: This way you're training your muscles to keep your ribcage lifted, giving you more room to breathe and reducing pressure on your lower back.

B. The T-shirt Pull

STAGE I:

Wear a T-shirt, but do not tuck it in your trousers.
Hang your arms loosely at the sides.
Now cross your arms in front at the wrists as though you are about to pull your T-shirt off over your head.
Grip the T-shirt without changing the position of your arms.
Lift your face into a smile.
Inhale fully, stretching your arms (crossed at the wrists) overhead, yanking off the T-shirt from your head.
Lengthen your torso as you reach towards the sky.
Exhale and return your arms to your sides (not front).
Drop your shoulders.
Repeat.

STAGE II:

Visualise yourself pulling off your own skin or old body (instead of your T-shirt) leaving a lighter, brighter you.
Begin walking, breathing fully.
Repeat STAGE I as you walk (but this time just do the arm movements, do not pull off the T-shirt!). Count 1-2-3-4 as you lift, 1-2-3-4 as you stretch upward and 1-2-3-4 as you drop your arms and shoulders. Repeat frequently during your walk.

Benefit: You're drawing out core postural muscles to keep you walking taller and lighter.

Precautions

Avoid these exercises if you are pregnant, suffering from spondylosis or arthritis.
Do not exercise outside medical supervision if you feel joint stiffness during walking.
Breathe free and sashay, every step of the way! Yes, this is the bottom line of walking tall: take pressure off your lower spine; lift your body and free your hips, and you will discover the secret of walking and feeling tall! Try all the exercises and you will see for yourself how walking tall makes a world of a difference to your "brand-image".