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May is Posture Month! Let’s Stand Tall, Feel Fantastic, and Roll Away the Tension that Inhibits Great Posture!

by Julie Zuleger, Ph.D., CSCS, RYT-500, LMT

Sit up straight! Don’t slouch!” Sound familiar? Turns out, Mom was on to something. May is “Posture Month,” and the perfect time to focus on achieving better alignment and unlocking the benefits of good posture.

Sit up straight! Don't slouch! Let's Stand Tall, Feel Fantastic, and Roll Away the Tension that Inhibits Great Posture!
Photo by Jopwell

What are the benefits of good posture?

  • Reduced pain: Good posture helps lessen strain on muscles and joints, significantly reducing back, neck, and shoulder pain.
  • Easier breathing: Standing and sitting tall allows your lungs to expand more fully, making breathing easier and more efficient.
  • Look and feel better: Good posture can make you appear more confident and energetic, which often translates to feeling better physically and mentally.

Why are Tiger Tail Tools and Posture a Perfect Match?

Ever notice how tight muscles in your back, shoulders, and legs can throw off your posture? Those stubborn knots make maintaining proper alignment a challenge—no matter how much you try to sit up straight.

That is where Tiger Tail comes in! Tiger Tail tools help you tackle the root cause of postural imbalances. Because when your muscles are relaxed and balanced, good posture becomes effortless.

Reaping the Rewards: Enhanced Benefits with Tiger Tail

We already talked about the incredible benefits of good posture, like reduced pain, easier breathing, and boosted energy. Tiger Tail tools can amplify these advantages:

  • Pain Relief: While fixing your posture can alleviate pain, using Tiger Tail to release tight muscles can provide even more targeted relief from back pain, neck pain, and tension headaches caused by bad posture. Imagine using your Tiger Tail for back pain relief and feeling that knot finally ease!
  • Improved Flexibility and Range of Motion: Tight muscles restrict movement. By using Tiger Tail massage sticks to improve muscle elasticity, you’ll find it easier to achieve and maintain proper spinal alignment. This increased flexibility also supports better movement overall.
  • Faster Recovery After Exercise: If you’re active, Tiger Tail recovery tools can help release muscle soreness and stiffness, allowing you to maintain good posture even after a challenging workout. This can prevent post-exercise slouching and support long-term alignment.
  • Enhanced Body Awareness and Stress Reduction: Regular use of Tiger Tail tools can heighten your awareness of tension patterns, making it easier to consciously correct your posture. They can also help release muscle tension, which research suggests can negatively impact standing posture (Tassani, 2019).

Integrating Tiger Tail into Your Posture Improvement Routine:

1. Aligning and Stretching Your Back

Tiger Ball Double 4.4 Peanut Foam Roller

Tiger Ball® 4.4 Peanut Foam Roller

The Tiger Ball® 4.4 Peanut Foam Roller’s “groove” offers perfect spinal spacing so it hits all muscles and avoids the spine.

  • Target Your Upper Back Muscles: Use your Tiger Ball® 4.4 Peanut Foam Roller to improve your upper back posture and flexibility by rolling along the muscles between your shoulder blades. This can help release tension that pulls your shoulders forward.
Tiger Ball 4.4 Peanut Foam Roller for neck and head massage
cat cow back stretching technique

Cat-Cow

  • Start in a kneeling position with hips over knees and shoulders over wrists.
  • The back is in a neutral position.
  • Inhale as you arch the back. Bring the head up and tilt the pelvis up. 
  • Exhale as you round the back. Drop the head and pelvis. 
  • Keep the core engaged during the movement.
  • Repeat 8-10 times.
  • Target Your Lower Back Muscles:Use your Tiger Ball® 4.4 Peanut Foam Roller to release tightness in the lower back. Follow up with an easy spinal rotation stretch after rolling for 30 – 60 seconds with the Peanut.
TigerBallDouble4
spinal rotation lower back stretching technique

Spinal Rotation

  • Lie on the floor on your back with knees bent
  • Roll knees to the right side and then to the left side
  • Repeat movement 10 times

Other tips and tricks: Change positions when sitting for prolonged periods. Kett et al. (2021) suggested that changing positions can reduce muscle stiffness in the lower back.

2. Releasing Tension in Shoulders and Chest

TigerBall5

Tiger Ball® 5.0

The Tiger Ball® 5.0 is a lightweight foam roller ball and is excellent for the muscles, neck, back, chest, and shoulders.

  • Release Shoulder Tension: Tight chest muscles can cause rounded shoulders. Use your Tiger Tail for shoulder posture by rolling across your chest muscles (the pecs). Spend time on any tender spots. Follow up with a chest (pec) stretch.
release shoulder tension
warm up exercise

Warm Up

  • Standing warm up stretch with Tiger Tail 18”
  • Stand tall with feet hip width apart holding 18” Tiger Tail at waist level
  • Inhale lifting arms overhead
  • Exhale bending to the right
  • Inhale back to center
  • Exhale bending to the left
  • Inhale return to center
  • Exhale returning the arms to the waist

3. Other ways to use Tiger Tail tools:

  • Incorporate Tools into Your Stretching Routine: Use your Tiger Tail Massage Stick before and after stretching for better posture to help warm up muscles and improve flexibility.
  • Listen to Your Body: Pay attention to areas that feel particularly tight or tender and spend more time there. Remember to breathe deeply while you roll.
  • Consistency is Key: Like consciously correcting your posture, regular use of your Tiger Tail tools will yield the best results. Aim for a few minutes of rolling each day.

Conclusion

Let’s consciously stand tall this May and release the tension that holds us back. Here’s to a month of better posture, alignment, and feeling amazing, inside and out! You’ve got this, and Tiger Tail has your back (literally!).

References

Kett, A. R., Sichting, F., & Milani, T. L. (2021). The Effect of Sitting Posture and Postural Activity on Low Back Muscle Stiffness. Biomechanics, 1(2), 214-224. https://doi.org/10.3390/biomechanics1020018

Tassani, S., Font-Liagunes, J.M., Ballester, M.A., & Noailly, J. (2019). Muscular Tension Significantly Affects Stability in Standing Posture. Gait & Posture, 68, 220-226. https://doi.org/10.1016/j.gaitpost.2018.11.034

For more information on our awesome tools and programming:

Website: www.tigertailusa.com

Email: [email protected]

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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