Static Back
What makes Static Back so incredibly effective lies in its simplicity
As you watch someone going through the Static Back routine it may look like they are just laying there. That they are totally passive.
Actually the truth is that static back is an incredibly active maneuver. It is a symmetrical stimulus that is engaging all the muscles of the musculoskeletal system in a process of redistribution. But while active on the musculoskeletal level the demand on one's physical output is minimal.
This allows us to focus the mind on our breath, symmetry and presence all while using gravity to our advantage when we are off balance.
Here are simple to follow steps to integrate Static Back into and throughout your day:
1. Duration
5-10 minutes (If just starting keep it closer to 5 minutes)
Longer is fine it's more about creating good habits at the start. Shorter usually means more repeatable
2. Comfortable and Supportive Surface
Use a fairly firm surface but not so hard as to cause pain
3. Chair or Other Appropriate Height Support
Lie on your back with both legs bent at right angles on a chair or block
You can just rest your hands on your stomach or lay your arms out at the side below shoulder level, palms facing up
4. Visualize Symmetry Within Your Body
Recognize where you are not symmetrical and acknowledge improvement over time
5. Focus on Your Breath
Breathe from your stomach. Let the lower back relax
Consistency really is vital with Static Back
Commit to completing it everyday for a week and you WILL notice a difference in your alignment, symmetry, and a reduction in back fatigue
