How to improve your posture

Resources from girlslivingwell.com

You can improve your posture at any age, but the sooner the better. The longer you wait with aiding your posture, the more damage you can put on your body. The best way to improve it is to start taking measures in your daily life and be conscious of wanting to improve. The good news is that changing posture is very much possible.

Here are some tips & tricks to help improve your posture!

1. Get in the right mindset and recruit a friend
  • Being aware of wanting to make a change is a great first step in improving your posture. Make a plan of what steps you are going to take and give yourself a pep talk. Be kind to yourself and keep up the motivation. It takes up to 5 weeks to make new actions habits and so create a timeline and keep it. Can also recommend recruiting a friend for accountability and motivation.
2. Focus on not slouching
  • Just focusing on not slouching is another great way to improve your posture. Make reminders on your phone or post-its in your house and it will go a long way in helping you stand and sit straighter.
3. Look up more
  • Day after day of looking down is bad for your posture. The head is tilted, and stress is put on the muscles and joints of the neck. This stress alongside straining the eyes can cause headaches and prolonged poor posture will eventually lead to degeneration and poor posture. Holding your phone straight in front of your face (as if you were taking a photo) and lifting your PC screen will help your posture.
4. The right fit bra and comfortable clothing.
  • Having the wrong bra can impact your posture as it can inhibit a muscle called serratus anterior and this muscle needs to be strong to give you a good posture. When this muscle gets weak it will cause shoulders to roll forward and cause your shoulder blades to wing and your back to slouch. The best is to wear a bra that has no wires or the very least wear one that is the correct size and not too tight.
5. Stretch
  •  Make sure to incorporate a stretching routine for the neck and back. Stretching these muscles will help muscles get relief, decrease tension, and help your posture. As little as 5 minutes can do wonders and a good way to incorporate stretching is to do it while watching TV.

Keep reading for 4 quick stretches that will help you get there!

Child’s pose

This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.

To do this:

  1. Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
  2. Fold forward at your hips and walk your hands out in front of you.
  3. Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
  4. Gently place your forehead on the floor or turn your head to one side.
  5. Keep your arms extended or rest them along your body.
  6. Breathe deeply into the back of your rib cage and waist.
  7. Relax in this pose for up to 5 minutes while continuing to breathe deeply

Forward Fold

This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.

To do this:

  1. Stand with your big toes touching and your heels slightly apart.
  2. Bring your hands to your hips and fold forward at your hips.
  3. Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
  4. Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
  5. Tuck your chin into your chest and allow your head to fall heavy to the floor.
  6. Remain in this pose for up to 1 minute.

Downward Facing Dog

This is a forward bend that can be used as a resting pose to balance out your body. The downward-facing dog pose helps to relieve back pain, while also strengthening and aligning your back muscles. Practicing it regularly helps to improve posture.

To do this:

  1. Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
  2. Lift your knees and hips to bring your sitting bones up toward the ceiling.
  3. Bend your knees slightly and lengthen your spine.
  4. Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
  5. Press firmly into your hands and keep your heels slightly lifted.
  6. Remain in this pose for up to 1 minute.

Pigeon Pose

This is a hip opener that also loosens up your spine, hamstrings, and glutes. The pigeon pose can also help to stretch your sciatic nerve and quadriceps. Opening and stretching these places in your body makes it easier to correct imbalances in your posture.

To do this:

  1. Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
  2. Bend your right knee and place it behind your right wrist with your right foot angled out to the left.
  3. Rest the outside of your right shin on the floor.
  4. Slide your left leg back, straighten your knee, and rest your thigh on the floor.
  5. Make sure your left leg extends straight back (and not to the side).
  6. Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you.
  7. Hold this position for up to 1 minute.
  8. Slowly release the position by walking your hands back toward your hips and lifting your torso.
  9. Repeat on the left side.

10 stretches to keep your body healthy

Resources from self.com By Amy Marturana

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

As a NASM certified Personal Trainer with specializations in Integrated and Neuromuscular flexibility, these are some of the most beneficial stretches to ensure your body is maintaining it’s mobility & flexibility throughout the day.

here are 10 stretches to help keep your body healthy

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Standing Hamstring Stretch

  • Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
  • Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
  • Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.

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Lunge with spinal twist

  • Start standing with your feet together.
  • Take a big step forward with your left foot, so that you are in a staggered stance.
  • Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.
  • Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other side.

Lunging hip flexor stretch

  • Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
  • Lean forward, stretching your left hip toward the floor.
  • Squeeze your butt; this will allow you to stretch your hip flexor even more.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Side bend stretch

  • Kneel on the floor with your legs together, back straight, and core tight.
  • Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
  • Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
  • Keep your hips facing forward.
  • Hold this stretch for 30 seconds to 2 minutes.
  • Repeat on the other side.

Frog stretch

  • Start on all fours.
  • Slide your knees wider than shoulder-width apart.
  • Turn your toes out and rest the inner edges of your feet flat on the floor.
  • Shift your hips back toward your heels.
  • Move from your hands to your forearms to get a deeper stretch, if possible.
  • Hold for for 30 seconds to 2 minutes.

Figure four stretch

  • Lie on your back with your feet flat on the floor.
  • Cross your left foot over your right quad.
  • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Lying pectoral stretch

  • Lie on your stomach with both arms extended to the sides so your body is in a T shape.
  • Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles.
  • As your mobility increases, you’ll be able to stretch further and roll your body further.
  • Repeat on the other side.

seated neck release

  • Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
  • Drop your left ear to your left shoulder.
  • To deepen the stretch, gently press down on your head with your left hand.
  • Hold for 30 seconds to 2 minutes.

extended puppy pose

  • Start on all fours.
  • Walk your arms forward a few inches and curl your toes under.
  • Push your hips up and back halfway toward your heels.
  • Push through the palms of your hands to keep your arms straight and engaged.
  • Hold for 30 seconds to 2 minutes.

lying quad stretch

  • Lie on one side.
  • Keep your bottom leg straight and bend your top knee so your foot is by your butt.
  • Hold your top foot with your hand, pulling it toward your butt.
  • Keep your hips stable so you’re not rocking back as you pull.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

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