HEALTH Hold your po­si­tion

Pain and dis­com­fort blight­ing your train­ing? It’s time to work on your PR

Esquire (UK) - - Style - For more in­for­ma­tion visit third space. lon­don Read Tom Macklin’s PR re­cov­ery story at esquire.co.uk by Tom Macklin

90-90 hip lift

“We start peo­ple in a ly­ing-down po­si­tion be­cause it is the least threat­en­ing (neu­ro­log­i­cally). Once you have that mas­tered, progress through seated to stand­ing. The brain’s per­cep­tion of threat will lock move­ment down so work­ing in ‘safe’ po­si­tions min­imises that risk.”

Long seated ex­hale with reach

“In­hale and ex­hale five times. On the ex­hale, draw your ribcage in­wards to com­press the di­aphragm.”

Deep squat belly breath­ing

“This ex­er­cise works the di­aphragm into a neu­tral po­si­tion while restor­ing it to a zone of ap­po­si­tion (mush­room shape). The squat also re­duces the ro­ta­tional pull the di­aphragm puts on the rib cage and spine.” The hu­man body is a finely tuned ma­chine. Though most of the time things run smoothly, one neg­a­tive change can throw the en­tire sys­tem out of sync. As a re­sult, chronic pain and re­cur­ring in­juries can prove dif­fi­cult to over­come. Your so­lu­tion? Pos­tu­ral restora­tion (PR).

Con­ceived by Ron Hruska at the Univer­sity of Ne­braska in 2000, PR chal­lenges the tra­di­tional di­ag­nos­tics and treat­ments given by os­teopaths, phys­ios and chi­ro­prac­tors by fo­cus­ing on di­aphrag­matic breath­ing and the ner­vous sys­tem to aid re­cov­ery and im­prove health.

Hruska sum­marises that be­cause the right hemidi­aphragm is larger (than the left) and is lo­cated lower down in the body, when flat­tened (due to stress, or bad pos­ture), it causes the body to be pulled for­ward and to the right with each breath. This in-turn has a knock-on ef­fect as the brain is wired to keep the head for­ward and eyes straight, so the body nat­u­rally re­aligns to keep the head in­tact. This re­sults in the overuse of one knee or one hip.

Third Space, based in Lon­don’s Soho, works with the UK’s only trainer qual­i­fied in pos­tu­ral restora­tion sci­ence, Luke Wor­thing­ton.

Here, he re­veals the four best PR ex­er­cises de­signed to re­align the body and cor­rect the di­aphragm.

PRI wall squat

“This ex­er­cise takes the spine out of ex­ten­sion to re­duce pres­sure on the sym­pa­thetic gan­glion (the part of the brain that con­trols the ‘fight or flight’ re­sponse), al­low­ing it to shut down.”

Il­lus­tra­tions by ROB­BIE PORTER

Flex the spine for­ward so only the mid­dle of the back touches the wall. Stretch arm out on the ex­hale.

While hold­ing onto a bar with an over­hand grip, squat (bot­tom touch­ing heels) be­fore do­ing 10 deep in­hales and ex­hales.

Use heels to push down against the wall, while your bot­tom should be around an inch off the floor.

Push down on your left heel so the ex­er­cise fires up the left ham­string and ab­duc­tor.

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