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10 Simple Ways To Fix Your Posture In 15 Minutes

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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!

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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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Last Updated on September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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