6B's Strategy for Optimal Posture and Safe Movement
Prevent lower back, neck pain and injuries using Susan Sanford's trademarked techniques.
6 B’s: A Guide to Safe Movement and Optimal Posture
BOTTOM
Start at the Bottom and activate your pelvic floor (the area between your tailbone and your male or female anatomy or perineum). Draw up or pull up the muscles down there. This is known as a Kegel exercise. As you perform this exercise keep your buttocks muscles relaxed. Be sure to practice drawing these muscles upward like an elevator but be sure to release them as well, like contracting and relaxing any muscle in your body. Consider this group of muscles the foundation of your spine.
BELLY
Your transverse abdominus (tA) is the most important muscle to protect your lower spine for safe movement patterns. This muscle is below your belly button and above your pubic bone. You can find it and activate it by placing your hand on your lower belly and either coughing, fully exhaling through your lips, corseting, or “drawing in” your belly.
BOX
The area between the lower front rib cage and the hooks of your pelvic bones on your abdomen. Find the landmarks, connect the dots, you have the front part of your box. Your “core“ is a 3-dimensional box comprising of your entire abdominal area, pelvic floor, low back, and sides of your body. Keeping your “Box” open and square will protect your low back and help support ideal posture and alignment with all of life’s activities. To set your box, try pulling your ribcage up away from your belly button, think “up and long”, avoid leaning backward.
BLADES
Shoulder Blades are pulled back and down as if you were tucking them in your back pockets.
BOBBLEHEAD
"Check-in" with your head and neck. Is it relaxed with good freedom of movement? When you "check-in", think of a favorite childhood ornament, bobbling its head around gently.
BREATHE
Breathing is very important! Pursing your lips while you exhale and use your lower abdominals to help completely exhale your full breath.
VCM is a musculoskeletal rehab, physical therapy, sports medicine and holistic health practice on the island of Martha's Vineyard, specializing in collaborative pain solutions, spinal alignment, functional movement training, and holistic healing. Services offered at VCM include physical therapy, chiropractic, acupuncture, integrative structural alignment, therapeutic massage, and reiki.