Our posture can be indicative of how our body is handling stress. Our Autonomic Nervous System (ANS) is divided into the Sympathetic and Parasympathetic. Commonly categorized as Fight & Flight and Rest & Digest respectfully.
High periods of stress can cause our ANS to enter and remain in fight and flight mode. This has multiple physiological, structural and emotional repercussions. A visibly obvious symptom is seen in our (poor) posture;
• The head comes forwards,
• Our shoulders round, with the muscles feeling like ‘concrete’,
• Tension throughout the whole leg – Gluts, Hamstrings and Calves.
Essentially our body is prepared to spring forward and fight/run.
Some easy and effective ways to correct this posture and help calm our ANS are the following stretches:
• Thoracic Extension: Laying with our spine along a postural rehab device such as foam roller, posture pole or rolled up towel. Knees bent with feet on the floor, arms open. This passively releases our postural muscles, opens the chest and encourages deep breathing. Try this for 10-15 minutes each day.
• Pec Stretches: Stand in a door way with your arms placed either side on the frame at 90 degree angles. Step forward, leaning your weight into your arms. Hold for 15 seconds, repeat at least three times. This stretches the pec muscles and opens the chest up, helping reduce rounded shoulders.
• Hamstring Stretch: Lay with your back on the floor, place one or both legs up against the wall or a door frame. This effectively stretches the hamstrings and calves, helping reduce ANS wind up. Try to hold for 15 seconds, repeating three times.
Not only do the above help reduce muscle tension they also reduce tension in the ANS encouraging a shift from Fight and Flight to Rest and Digest.
References: Todd, W., 2015. SD Protocol. Sale: Clare McIvor. Physitrack, n.d. Hamstring Stretch Against Wall (Bilateral). [image] Available at:
