Static Back is an Egoscue menu standby and many clients favorite Egoscue posture exercise. It uses the force of gravity to settle your hips, back, and shoulders to the floor and put them in a neutral position. Having spent the last 13 years as a personal trainer, Egoscue therapist, Postural Alignment Specialist, and Advanced Exercise Therapist, I've shown the Egoscue Static Back e-cise to thousands of people and have seen the benefits of just a couple minutes daily.
Egoscue Static Back exercise
To do the Static Back, all you need is some floor space and an Egoscue block, chair, ottoman, or bench that is about 18-20 inches high. The height will depend on how long your femurs are. The goal is to have your legs supported at a 90 degree angle. Lie down on the floor and get your hips as close as possible to the block. Rest your arms at a 45 degree angle out to your sides with your palms up. Let your legs relax and breathe deeply letting your stomach rise and fall with each breath.
Now notice what you are feeling:
Try to relax your body and mind and breath for 5-10 minutes. Then notice how you are feeling in each of the above questions again. What's changed? Why?
Static Back is a great e-cise that can have a positive impact on our posture improving imbalances such as: forward head posture, thoracic flexion or kyphosis, rounded shoulders, torso or hip rotation, hip disparities, and anterior pelvic tilt and lumbar lordosis. These imbalances can be responsible for migraine headaches, stiff necks, frozen shoulders, rotator cuff injuries, carpal tunnel, tennis elbow, back pain, and many other types of pain.
If you find Static Back helpful continue to do it on a daily basis and you might also want to look into the Supine Groin Stretch or Egoscue Tower as additional beneficial posture exercises. If Static Back is uncomfortable, painful, or you have any questions about it, contact me and I'd be happy to help you out.
Now notice what you are feeling:
- Do you feel any pain or tightness?
- Is your lower back flat to the floor or arched up?
- Does one hip or shoulder feel heavier or flatter to the floor than the other?
- Is your body completely relaxed or do you feel uncomfortable or fidgety?
Try to relax your body and mind and breath for 5-10 minutes. Then notice how you are feeling in each of the above questions again. What's changed? Why?
Static Back is a great e-cise that can have a positive impact on our posture improving imbalances such as: forward head posture, thoracic flexion or kyphosis, rounded shoulders, torso or hip rotation, hip disparities, and anterior pelvic tilt and lumbar lordosis. These imbalances can be responsible for migraine headaches, stiff necks, frozen shoulders, rotator cuff injuries, carpal tunnel, tennis elbow, back pain, and many other types of pain.
If you find Static Back helpful continue to do it on a daily basis and you might also want to look into the Supine Groin Stretch or Egoscue Tower as additional beneficial posture exercises. If Static Back is uncomfortable, painful, or you have any questions about it, contact me and I'd be happy to help you out.
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