Healing Through Postural Alignment 101 | Line Three | Skillshare

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Healing Through Postural Alignment 101

teacher avatar Line Three, Creative Solutions

Watch this class and thousands more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

17 Lessons (40m)
    • 1. 1 - Introduction

      1:18
    • 2. 2 - Why is Posture Important?

      5:32
    • 3. 3 - What is Communication?

      4:41
    • 4. 4 - Foot & Ankle Daily Corrective Routine

      4:14
    • 5. 5 - Foot & Ankle Posture Tips

      0:56
    • 6. 6 - Understanding Lower Crossed Syndrome

      1:40
    • 7. 7 - Lower Cross Syndrome Daily Corrective Routine

      2:41
    • 8. 8 - Lower Crossed Syndrome Tips

      1:13
    • 9. 9 - Understanding Upper Crossed Syndrome

      1:19
    • 10. 10 - Upper Cross Syndrome Daily Corrective Routine

      2:27
    • 11. 11 - Upper Crossed Syndrome Tips

      0:59
    • 12. 12 - Understanding Forward Head Posture

      1:31
    • 13. 13 - Forward Head Posture Daily Corrective Routine

      2:02
    • 14. 14 - Forward Head Posture Tips

      0:40
    • 15. 15 - Understanding Oral Posture

      2:59
    • 16. 16 - Oral Posture Daily Corrective Routine

      3:17
    • 17. 17 - Oral Posture Tips

      2:05
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About This Class

In this 3 course series we will be exploring how we are able to heal our bodies with proper postural alignment and then we will be integrating these changes into our lives to lead happier and healthier lifestyles.

Meet Your Teacher

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Line Three

Creative Solutions

Teacher


Our online wellness programs provide you with a holistic framework that empowers you to get in alignment with your true self and learn life skills and mindsets to support you, so you can go out into the world and serve your Purpose and live a fulfilling life. Check out our Youtube channel and our founder Lena's Vocal for more videos and perspectives  See full profile

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Transcripts

1. 1 - Introduction: How ya doing? I'm Lolo. In this three course, Siri's. We will be exploring how we are able to heal our bodies to proper postural alignment and then integrating these changes into our lives to lead happier and healthier lifestyles. Though we will be discussing different physical training and stretching exercises, this course is not meant to be taken as a workout program. The overall purpose of this three course, Siri's, is to break down this nebulous concept of posture in tow. Unattainable goal. I created this program based on what has been working for me on my journey. Please keep in mind that each and every body is different, with different imbalances in many different approaches to healing. However, I do feel that this class will provide enough knowledge for you to apply to gain enough oven understanding and confidence to continue exploring and practicing on your own. The key to maximizing the benefits of this three course Siri's will be commitment and consistency. Well, let's get started 2. 2 - Why is Posture Important?: So why is posture important If you look around, more and more people have developed unhealthy postural habits. Do toe living sedentary lifestyles, sitting too much throughout the day, slouching over while looking at their phone for hours on end and wearing unhealthy footwear . It may seem harmless, but if you were to actually calculate the total amount of time per day the average person spends engaged in poor posture and then spread that out over years, it really adds up, leading to chronic poor posture and wreaking havoc on the body. Some of the symptoms and chronic illnesses that can develop from chronic poor posture are breathing problems. GERD or acid reflux, strain on the spine, joints and ligaments, poor circulation, vision problems, impaired sexual function, increased stress, constipation, incontinence and more. Some of the benefits of proper postural habits are working more efficiently with less fatigue and strain on your body's ligaments and muscles. Enjoying more of life's activities, maximizing your potential as a human being, maximizing your health potential, improving your relationship with your body, looking taller, more confident and attractive, an improved respiration and digestion. The goals of this three course Siris are to become more aware and accountable toe. Learn how to build a healthy and balanced relationship with your body by developing healthy communication with your body, which is talking in listening to it daily. Corrective routines. Strengthening and stretching. Integrating these changes into your everyday life and movement and developing the understanding, skill set and confidence to become your own practitioner and make informed decisions. The structure of this class hailing through postural alignment. 101 consists of an initial self assessment developing healthy communication with your body , an introduction to proper postural alignment. Learning about the causes and negative health effects of poor posture. Taking a holistic approach and understanding how all parts of the body are connected and how any slight imbalance affects the entire organism. On introduction to daily corrective routines for the five major muscle groups responsible for proper postural alignment. Tips for maintaining proper posture throughout the day. Homework 1 to 2 weeks Minimum of daily application before beginning. Class 102 In a follow up self assessment, in order to succeed in this class, you have to be 100% committed. You must want it. You have to be patient and enjoy the journey and the results will be amazing. Be persistent and work out a daily. Collect feedback through journaling, observing yourself in mirrors, photo and video. Maintain a positive attitude through the ups and downs and be kind to yourself. We are all the work in progress. Some days are easier than others, and that's okay. So where do we begin? It's important to build a healthy relationship with your body, as that is where you are living for the duration of this lifetime. It is a tool for you to manifest your desires and also experience yourself as a part of the world. Knowing and understanding yourself is the most valuable skill in relationship you can develop during this lifetime. Two key pieces to building a healthy relationship with yourself are awareness or seeing yourself clearly and communication, listening and talking to your body. We're going to develop some self awareness before diving into any of the course materials. Please pause the video and click on the link below. Labeled initial self assessment. This assessment may take a day for you to complete. It is an extremely important part of this course, so please take the time to complete it thoroughly. this course of their journey and we are in no rush. I will be here when you are ready to move forward. 3. 3 - What is Communication?: what is communication? Communication is an input and output of information. So often we think of communication as just the output piece or giving information. But how often do we actually receive or listen? Speaking and listening are both important skills and communication. In today's world of high information output, listening is a valuable skill that we can all benefit from improving. Our bodies are constantly communicating with us. I'm tired. I'm hungry. I'm cold. I'm angry, I'm overworked. Sometimes we listen and sometimes we push our bodies until they force us to listen by injury or illness. In this course, we're going to be learning about how no piece of the body is isolated from the rest. And now all the moving parts of the body work together to form posture. We will be engaging in physical activities, so it is important to listen to your body when it is communicating with you. If you need to slow down, that's okay. This course is a journey, not a destination. How we talk to our bodies is also an important aspect. We will focus on keeping a positive attitude and thinking and saying empowering things to your body will help you progress in this process, Change can be uncomfortable, so the more you can be supportive of yourself, the more you will enjoy the journey. We will begin at the feet. The feet and ankles are the base of the human body. They support our walk on earth. How often do we stop and thank them? Strong balanced feet are the foundation of proper postural alignment. Yet many of us have weak feet and ankles. Why is that? Poor postural alignment is caused by weakness and certain muscle groups due to in activity and tightness, and other muscle groups do the over compensation for the lack of activation of the weekend muscle groups. Some contributing factors to poor foot posture are poorly fitting shoes, which caused weakness specifically a narrow toe box or an incorrect shoe size footwear with too much cushioning leading to weakness, raised heels and high heels. Insufficient time. Barefoot insufficient time stretching a sedentary lifestyle which can cause weak glutes and tight hip flexors leading toa two flat feet. We will examine the connection between the hips and glutes and the foot arch later, high heels and shoes with narrow toe boxes can lead to bunions. deformed feet tight ankles, low back compression, sore knees, painful feet, an interior pelvic tilt. If you notice the middle picture on this slide, there is a natural space between the big toe and the smaller toes on the child's foot. This is how the natural human foot is shaped before it is deformed by standard shoes, you will notice the adults foot next to it is deformed from years of wearing shoes with narrow toe boxes leading to hammer toes, bunions and a flattened arch. Once the alignment of the toes has altered, the natural gate has changed as well as the arch. This can lead to pro nation of the feet. This sets the stage for poor posture and begins to wreak havoc up the kinetic chain, starting with the ankles, knees and hips. To name a few. We're going to introduce a daily corrective routine for the feet that will consist of stretches for the tight muscles, strengthening exercises for the weekend muscles and tips for maintaining correct posture throughout the day. This is a quick glimpse of the corrective routine. I will now demonstrate each movement for you 4. 4 - Foot & Ankle Daily Corrective Routine: 5. 5 - Foot & Ankle Posture Tips: Here is another glimpse at the routine attached. You will find a printable copy of this routine, and the corrective routine for the other areas of the body is a part of your homework. Some tips for maintaining foot hygiene are. Don't wear shoes that damage your feet. Spend 10 minutes a day, restoring your feet. Go barefoot 30 minutes a day, and you can also purchase thes toe separators to help stretch out your toes on Amazon for under $20. I highly recommend them. Remember, no part of the body is an island. The posture of the foot is directly related to the hips and glutes. Your hip muscles create the arch while your foot muscles stabilize the art. Once it is formed, let's continue on up the kinetic chain. 6. 6 - Understanding Lower Crossed Syndrome: as we move forward into the next area of the body, it is important to build on the new postural habits we have established downstream. Next, we're going to look at the pelvic region of the body. Many of us are suffering from anterior pelvic tilt, also known as lower crossed syndrome. Causes of lower cross and Jamaar week and tight feet and ankles for flat feet, high heels, physical in activity or a sedentary lifestyle. Invalid strength training, genetic predisposition, poor exercise technique. An extended periods of sitting like from a desk job. Many of us spend more than eight hours a day sitting at a job or working from home. Then, after we are finished working, we're tired. So we sit and watch TV or we look at our phones. The more hours we spend sitting, the more we are forcing our pelvis to till into the interior position, which over time can lead to lower cross syndrome. We're going to introduce a daily corrective routine for the feet that will consist of stretches for the tight muscles, strengthening exercises for the weekend muscles and tips for maintaining correct posture throughout the day. This is a quick glimpse of the corrective routine. I will now demonstrate each mote movement for you 7. 7 - Lower Cross Syndrome Daily Corrective Routine: 8. 8 - Lower Crossed Syndrome Tips: here is another glimpse of the routine attached. You will find a printable copy of this routine, and the corrective routine for the other areas of the body is a part of your homework. Some tips for sitting hygiene are stretching before sitting for long periods of time. The stretching routine on this slider. A good starting point taking breaks throughout the day to move around and stretch, Sitting with proper posture and lumbar support like this rolled up towel standing desks are an excellent alternative to traditional sitting desks. I would like to caution you that it is important to build up your postural muscles before transitioning toe a standing desk completely. Standing for long periods of time with poor posture can put a lot of strain on the body. Remember, no part of the body is an island. The posture of the pelvis and hips is directly related to the back, shoulders and neck. Let's continue on up the kinetic chain 9. 9 - Understanding Upper Crossed Syndrome: as we move forward into the next area of the body, it is important to build on the new postural habits we've established downstream. When we think about fixing our posture, we tend to think about being scolded by a parent or teacher to stand up straight. What does that really mean, though? Which muscles do we engage? Typically, weakness in the lower traps is a good starting point shown in the image on the right. In this section of the course, it is important to learn how to depress your chops shown in the image on the left. Think about pulling your shoulder blades down towards seven and five oclock. Causes of upper cross in jomar Lower cross syndrome. Poor foot posture, sedentary lifestyle and looking down at your phone constantly, we're going to introduce a daily corrective routine for the feet that will consist of stretches for the tight muscles, strengthening exercises for the weak muscles and tips for maintaining correct posture throughout the day. This is a quick glimpse at the corrective routine, and I want now demonstrate each movement for you 10. 10 - Upper Cross Syndrome Daily Corrective Routine: 11. 11 - Upper Crossed Syndrome Tips: here is another glimpse of the routine attached. You will find a printable copy of this routine, and the corrective routine for the other areas of the body is a part of your home, where some tips for sitting hygiene are stretched before sitting for long periods of time. The stretching routine on this slide is a good starting point. Take breaks throughout the day to move around and stretch. Sit with proper posture and lumbar support like this, rolled up towel and transitions slowly to a standing death. Perhaps use it a portion of the time in a standard sitting desk a portion of the time until you have developed the muscles to support proper posture. Remember no part of the body's isolated. The posture of the back, shoulders and chest is directly related to the head and neck. Let's continue up the kinetic chain 12. 12 - Understanding Forward Head Posture: as we move forward into the next area of the body, it is important to build on the new postural habits we've established downstream. Proper head posture means that the ears aligned with the shoulders as shown in the images on this live. If you look around, you may notice that more and more people are developing this forward head posture, which not only looks unattractive but can be extremely damaging to your health. It can block your airway, affect your vision, cause TMJ, migraines and more causes of forward head posture, our weakness and in activity in muscles that are supposed to pull the neck and head upright over activity and tightness in muscles that pull the neck and head forward. Other contributing factors are Upper Cross and Joan. Sedentary lifestyle. Looking down at your phone constantly and sitting for long periods of time, we're going to introduce a daily corrective routine for the feet that will consist of stretches for the tight muscles, strengthening exercises for weekend muscles and tips for maintaining correct posture. This is a quick glimpse of the corrective routine. I will now demonstrate each movement for you 13. 13 - Forward Head Posture Daily Corrective Routine: 14. 14 - Forward Head Posture Tips: here is another glimpse of the routine attached. You will find a printable copy of this routine, and the corrective routine for the other areas of the body is a part of your homework. On interesting fact is that the farther forward your head begins to drop, the more it weighs as shown in the image on the left, A tip for remedying forward head posture is toe. Lift your phone up while you use it instead of looking down at it. Remember, it is all connected. The posture of the head and neck is directly related to the face. Let's continue up the kinetic chain. 15. 15 - Understanding Oral Posture: as we move forward into the next area of the body, it is important to build on the new postural habits we've established. Down street Orel posture refers to the position of the tongue, lips and teeth. Atoned face has high cheekbones and a defined strong jaw. Causes of poor facial and Orel posture are a diet with too many soft cooked and processed foods. Poor postural alignment throughout the lower portion of the kinetic chain. Braces. Improper chewing technique. Poor tongue posture in sedentary lifestyle. Some negative health effects of poor Orel posture are allergies, mouth breathing, inflammation, headaches, TMJ, airway restrictions, less attractive facial features on unsupported head, poor vocal resonance and Sinus issues. We're going to introduce a daily corrective routine for the face and Orel posture that will consist of stretches for the tight muscles, strengthening exercises for the weekend muscles and tips for maintaining correct posture throughout the day. This is a quick glimpse of the corrective routine. Before I demonstrate each movement for you, let me explain. Proper resting or a posture also known as a mewing mewing, a term coined by Dr Michael Mu is considered to be the proper or a posture in the field of Ortho tropics. First, close your lips and breathe through your nose. Next, gently rest your molars on top of each other. They shouldn't be clenched. They should just be gently resting, then placed the tip of your tongue on the ridge of the gum line just behind your front teeth. The rest of your tongue, especially the posterior third, should be firmly pressed against your palate. Think up and wide. Your lips should be closed unless you are eating or vocalizing, and you should be breathing through your nose. Aside from health benefits over time, this can enhance the aesthetics of your face. It is a slow process, so please be patient and enjoy the journey. The best results are in Children who start this practice around the age of 5 to 13 years old. Now I would demonstrate the facial posture movements for you 16. 16 - Oral Posture Daily Corrective Routine: 17. 17 - Oral Posture Tips: Here is another glimpse of this routine attached. You will find a printable copy of this routine and the corrective routine for the other areas of the body. We have already discussed as a part of your homework. Tips for good or a posture. Our tongue chewy, which consists of pressing gum onto the roof of your mouth with your tongue, introducing more hard foods into your diet like almonds and other nuts. Chin tucks can also accelerate. This process is, well, sleeping hygiene. Another thing to be mindful of is providing the proper lumbar and neck support while sleeping. If you are unable to purchase these wedge pillows, you can simply roll up a towel to place under your pillow and your back as a lumbar support assignment. Take a picture of yourself standing up with proper postural alignment. This will be your baseline measurement. You will take more of these from the same position throughout the course. Siri's. This is very important. Please do not skip this step. It is important to document your progress as you go along. Perform the daily corrective routines for each of the five body areas daily. 123 times a day for best results. Do this for 1 to 2 weeks and track your progress in your daily corrective Routines journal , which you can download below and print after 1 to 2 weeks of performing the daily corrective routines, take a picture of yourself standing up with proper postural alignment and complete the follow up assessment below. After completing the follow up assessment, you can then move on toe begin course 102