What is E-cise? E-cise is short for an “Egoscue exercise” or, in another interpretation, an “easy exercise”.
Today’s choice is a Sitting Overhead Extension.
It is a fantastic e-cise to incorporate into your daily routine as a break from sitting at the desk all day long.
It will allow you to:
- Stretch your back.
- Improve shoulder and scapula position.
- Relieve back tension.
- Improve S-curve of the spine by promoting thoracic extension.
- Increase oxygen flow and improve breathing pattern.
- Improve your posture.
It is easy and takes only 30 seconds to a minute to do:
- Sit up straight on the edge of a chair or bench.
- Keep your feet and knees pointed straight ahead and hip width apart.
- It is a good idea to place a pillow or a yoga block between your knees to keep pelvis in neutral position.
- Roll your pelvis forward to place a small arch in your low back and hold this position throughout the e-cise.
- Interlace your fingers together and reach your arms overhead, pressing your hands to the ceiling with palms up.
- Look up toward your hands and keep your arms straight, arms slightly touching the ears.
- Do not lean back and try to keep your arms directly overhead, not forward of your head.
- Relax your stomach muscles.
- Stay in this position for 30 seconds to a minute, breathe.
Important: Do not bend arms at the elbow and keep shoulders down; don’t allow them to hike up.
There is a Standing Overhead Extension version of the same e-cise: instead of sitting on the edge of a chair, it is done standing with feet pointing straight and hip width apart.
The reason I recommend doing a Sitting Overhead Extension is that many people have a pelvic rotation that they are not aware of.
It is harder for a pelvis to rotate in a sitting position with an arch in the low back, especially with a pillow between your knees.
Try it for a few days a see how it feels. If for any reason this ecise does not feel good or generates pain, use your own judgment. You can either stop it altogether or start with shorter time and gradually increase it.
Your body is an ultimate judge of what works for you and what does not.
Please let me know if you have any questions about this e-cise, whether you liked it or not, and what you experienced doing it.
Be Upright, Be Happy, Live Pain Free.