Get Cheryl’s posture

Fitness and Lifestyle Expert Sonia Palecek says:

CHERYL’S POSTURE

Looking glam at the start of the X Factors show every week is one thing, but maintaining beautiful relaxed poise whilst seated for several hours is another. That is actually all we see every week: Cheryl’s upper body which is never slouched, she is sitting tall, her chest is open and shoulders relaxed.

Good posture simply means carrying yourself effortlessly whilst being in optimal alignment. Biggest part here plays – your spinal alignment.

You need to regularly move your spine in various planes and directions to maintain its youthfulness and function.

This week’s Pilates exercises will give you one example of each movement. Feel free to practice at home or post any questions. I recommend starting with 3 – 5 repetitions of each, you can do these daily – and see the difference in how the clothes start to look on you!

Spinal Flexion and Extension – ‘Standing Roll Down’

Stand with your feet hip width apart and lengthen the crown of your head towards the ceiling. Let your arms and shoulders be completely relaxed.

Breathe out to start to roll your head off your neck and continue to roll down vertebra by vertebrae. Bend your knees a little if you feel back of your legs are very tight and prevent you from spinal articulation. When you can not roll any more, pause, inhale and as you breathe out start to roll back up to standing.

! Remember as you roll back up to avoid any tensing or lifting of the shoulders.

Spinal Side Flexion – ‘Little Mermaid’

Sit on the exercise mat and bend both legs to your right side.

Breathe in and lift your left arm up and as you breathe out stretch over to the right. Keep your right arm on the floor. Breathe in deeply into the ribs stretching on that left side and breathe out to return back to centre.

Breathe in and lift your right arm up and as you breathe out stretch over to the left. You will notice that you can lower yourself much more here, so continue to stretch till you lower your left elbow on to the floor. Breathe in deeply into the ribs stretching on that right side and breathe out to return back to centre.

! Remember to keep chest lifted, spine long and shoulders down and away from ears.

Spinal Rotation – ‘Saw Prep’

Sit on your exercise mat (or even a yoga block if your knees, hips or lower back feel tight and prevent you from sitting straight and tall).

Keep your legs rounded in front of you as well as the arms. Do keep the arms lower than shoulders to avoid tensing around the neck, upper back and shoulders.

Breathe in and sit tall placing the body weight evenly over the right and left sitting bones (in your bum) and breathe out to start to turn to your right. Make this rotation slow enough to feel that the movement starts from the base of the spine (working your way towards the top) and that you are able to rotate through each vertebra including your neck. Take several breaths to do this if necessary. No point in rushing though posture exercises.

Once you can not rotate any more to the right, breathe in and lengthen up, then breathe out to return back to centre – again start from the base of the spine and work your way towards the top.

Sonia Palecek

Photo copyright: ITV.com and Sonia Palecek