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The first part of the exercise is to get to know what you are aiming for:-
- Stand with your back to the door, with your heels touching the door.
- Put your hand behind you, in the lumbar (lower) region of your back.
- Check if there is a gap there; if there is, tilt your pelvis backwards.
- This is achieved by squeezing your gluteal (butt) cheeks together and pulling your abdomen (tummy) in. This will decrease the curve in the low back.
- Next, with your shoulders against the door, pull your chin in (don’t tilt your head back). You may not completely have your head against the door in the beginning, this is something for you to aim for.
The second part of the exercise is to practice the posture: –
- Hold the posture and step away from the door. You will notice that you almost immediately loose the posture, this is not a problem just yet.
- Now while you are away from the door, try to establish the posture by going through the measures you applied while against the door.
- From this point on, use the door as a guide to see how you are progressing.
- Throughout the day adopt the posture as many times as you can remember. Initially it is difficult, but as the days go by you will achieve the correct posture more and more.
- After about six to eight weeks, if you have been conscientious, the posture should become almost automatic. Continue with the exercise until it is a fully established behaviour.