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10 Simple Ways To Fix Your Posture In 15 Minutes

10 Simple Ways To Fix Your Posture In 15 Minutes

Years ago a good friend of mine was a Navy rescue diver (AIRR – aviation rescue swimmer). He still maintains a military posture without even thinking about it. He has had people he doesn’t know come up and ask him what branch he served in. They can tell by his stance and posture that he was in the military. For years I have had this unscientific theory that if I keep my back straight and my head above my shoulders I won’t get a curved spine. I think we all know there are many reasons to maintain a good posture.

According to Livestrong.com, “Proper posture is important for a number of reasons, including that it places your body in an alignment where the stress on supporting ligaments, tendons and muscles is limited. Poor posture can lead to discomfort and injury.”

We all lead busy, active lives and are looking for ways to simplify wherever we can. Here are ten simple ways to fix your posture.

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1. Look in the mirror

An article from Today Health & Wellness suggests looking in a mirror and seeing if your palms are facing your thighs with your thumbs pointing ahead. If so, this indicates good posture. Also, if you pull your head back and move your shoulders down and back, it might feel like you are sticking your chest out, but you are fixing your posture.

2. Strengthen your core

According to the article 6 Easy Workout Moves That Can Help Improve Your Posture, “Exercises that strengthen your core are especially important in encouraging good posture. These muscles move the torso by flexing, extending, or rotating your spine.”

You may already have your own favorite exercises to strengthen your core, but the next few points might offer new ideas for you.

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3. Try Yoga

One of my favorite online instructors is Yoga with Adriene. Try this very effective, feel good, short yoga workout Yoga At Your Desk. It’s only six minutes and so beneficial. An added bonus is that the video is only instrumental with words written on the screen. So, hopefully you won’t be bothering any coworkers.

4. Get your squats in

Harvard Health Publications offers these steps on how to do squats correctly. 1) Knees, hips, and toes are pointed forward. 2) Buttocks stay above knee level. 3) Knees aren’t extending beyond toes. 4) Chest is lifted, and shoulders are down and back. 5) Back is neutral, not arched. 6) Feet and knees are pointing straight ahead. 7) Shoulders, hips, and knees are even. 8) Abdominal muscles are pulled in.

5. Do your planks

Sit ups and crunches are out and planks are in. The same article from Harvard Health Publications offers these instructions for effective planks. 1) Abdominal muscles are tight. 2) Shoulders are aligned directly over the elbows. 3) Body is properly aligned so that neck and spine are neutral. Gaze looking down at the floor. 4) Shoulders are down and back. 5) Only toes, forearms, and hands are touching the floor.

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6. Give pilates a try

There are all kinds of videos and articles out there about pilates. I found this short video Beginner Pilates Exercises: Roll UpIt’s a good place to start.

7. Check your vertical line

Whether you are sitting or standing, check your body’s vertical line. Are your ears, shoulders, and hips aligned? Is your body in a vertical line? Check this every time you think of it, and your body will thank you.

8. Check in with your attitude

When we are in a good mood and feeling confident, we have a tendency to stand tall and proud. When we are having one of those days when things seem hard and are mental outlook isn’t so hot, we have a tendency to slump. Our hunched over shoulders tell the world our story, or at least what kind of day we are having.

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9. The old balloon trick

Most of us probably remember being told this: Pretend there is a sting coming out of the middle of the top of your head with a balloon attached to it. Visualize it pulling your head up. This helps you stand up tall and correct your posture.

10. Get up and move

When we sit for any period of time, our bodies relax and are posture does too. Very quickly our shoulders can become slumped and our backs curved. Set a timer on your watch or get a fitness gadget. (I love my fitbit!) Get moving every 15-30 minutes. Moving will get your muscles in action and hopefully your mind as well, reminding you to employ one of the ideas listed above.

Good Luck!

Featured photo credit: Flannel Zen/Zach Dischner via flickr.com

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Tomi Rues

Adjunct college teacher, notebook/journal designer, author

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Published on June 7, 2019

10 Lower Body Workouts Anyone Can Try at Home

10 Lower Body Workouts Anyone Can Try at Home

Having a hard time going to the gym? Fear no more!

In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

There’re 3 main parts in this article:

If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

And the last section is about what you should do before and after working out.

10 Lower Body Workouts That Can Be Done Anywhere

If you’re familiar with the basic lower body exercises, just read on this section.

If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

1. The Starter Workout

3 sets of 8-12 reps of:

  • Squat
  • Single Leg Deadlift
  • Glute Bridge

(30 sec to 2 min rest in between each set)

2. The 7 Minute Workout

3 rounds of 30 seconds of each exercise:

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  • Walking Lunges
  • Quarter Squat
  • Step Up
  • Single Leg Deadlift

(1 min rest in between each round)

3. The Unilateral Workout

4 sets of 16 reps of:

  • Reverse Lunges
  • Single Leg Deadlift
  • Skater Squat
  • Single Leg Glute Bridge

(30 sec to 1 min rest in between each set)

4. The Endurance Workout

2 sets of 20-50 reps of:

  • Squat
  • Walking Lunge
  • Single Leg Deadlift
  • Glute Bridge

(1-2 min rest in between each set)

5. The Back To Back Lower Body Workout

5 rounds of 10 to 20 seconds of each exercise:

  • Skater Squat
  • Step Up
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(30 min rest in between each round)

6. Strength Lower Body Workout

5 to 10 sets of 4 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Squat

(30 sec to 2 mins of rest time in between set)

7. Glute Burner Workout

4 sets of 10-30 reps of:

  • Walking Lunge
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Quarter Squat

(1 min of rest time in between set)

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8. The Advance Lower Body Workout

3 rounds of 20 seconds of:

  • Squat
  • Walking Lunge
  • Skater Squat
  • Reverse Lunge
  • Glute Bridge
  • Single Leg Deadlift

(2 mins of rest time in between set)

9. The Quick Lower Body Workout

2 sets of 10 reps of:

  • Reverse Lunge
  • Step Up
  • Single Leg Deadlift

10. The 100 Repetition Challenge

2 sets of 50 reps on each leg of:

  • Walking Lunge
  • Single Leg Deadlift

(4 mins of rest time in between set)

Lower Body Exercises Breakdown

Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

1. Squat

    A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

    How to squat:

    Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

    2. Walking Lunges

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      A lunge is a complex movement which recruits mainly the lower body.

      The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

      3. Reverse Lunge

        A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

        By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

        4. Quarter Squat

          A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

          5. Skater Squat

            A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

            6. Step Up

              The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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              7. Glute Bridge

                Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                8. Single Leg Glute Bridge

                  Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                  9. Single Leg Deadlift

                    Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                    Before & After Working Out

                    Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                    Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                    Featured photo credit: Gesina Kunkel via unsplash.com

                    Reference

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