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The Ultimate Exercises to Improve Posture (Simple and Effective)

The Ultimate Exercises to Improve Posture (Simple and Effective)

Bad posture is a common problem for many people, as we live in a world full of activities leading to poor posture. Postural dysfunction (poor posture) is when our spine is situated in unnatural positions for extended periods of time, occuring as a result of one’s daily activities. [1]

Some causes of poor posture include: slouching in a chair, hunching your back, improper understanding of correct posture, leading a sedentary lifestyle, not having an exercise routine, poor core stability, and looking down at your computer and/or cell phone for extended periods of time. However, poor posture can easily be corrected.

Why you should fix your bad posture now

Bad posture doesn’t only make you look unhealthy and unattractive, it also causes several health problems. Take a look at this infographic to learn how bad posture makes you look and feel unhealthy and tired, and how good posture makes you look and feel healthy and confident:[2]

    Know if your posture is really bad

    Let’s examine some examples of poor posture versus good posture.[3]

    • Poor Posture: Rounded shoulders, slouching, head tilted forward, bent knees, pot belly
    • Good Posture: Straight line from your ear to your shoulder to your hip, balanced and upright posture

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      So, what can you do to correct poor posture?

      Simple exercises to improve your posture

      Poor posture can lead to serious neck pain and muscular imbalance. To correct this, we must activate our weak muscles while stretching our tight muscles.[4]

      The following video outlines several exercises you can do to improve your posture:

      Let’s examine these exercises you can do to improve your posture in greater detail:

      Exercise #1 – Reverse Plank Bridge

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        The Reverse Plank Bridge activates specific muscles while stretching key muscles like your pectoral muscles and the muscles in your neck. This exercise requires the following:

        1. Keep your arms straight and pull your shoulders back.
        2. Bring your shoulder blades together.
        3. Tuck your chin.
        4. Push your chest up and extend your spine.
        5. Your fingers can be pointed forward or backward.

        Exercise #2 – Arch Up

          The Arch Up exercise consists of three movements. All three movements require you to tuck your chin and do an external rotation of your arms (thumbs should go upward).

          1. Shoulder flexion. Push your arms and shoulder blades upwards and try to raise your arms as high as possible without bending them.
          2. Horizontal abduction. Lift your arms as high as possible to the side and try to bring your shoulder blades together.
          3. Shoulder extension. Push your arms upwards (thumbs up) and lift them as high as possible.

          Exercise #3 – Plank

            Planking

            is one of the simplest exercises that give you plenty of health benefits. Planking can improve your posture if done correctly. When doing the plank exercise, be sure to keep your legs straight, don’t allow your lower back to sink, and make sure you are looking down at the floor.[5]

            Exercise #4 – Posture Belt

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              Another way to fix your posture, especially your back posture, is to wear a posture belt. Wearing one during the first few hours of morning is good practice.The following steps were outlined by Pranayoga.

              1. Place the strap over your upper back and hold the ends in each hand.
              2. Drape each end of the strap over its respective shoulder.
              3. Cross the strap in the back holding one end in each hand.
              4. Pull the straps so that you feel it in your trapezius muscles and secure the ends at the front.

              Exercise #5 – Wall Angels

              This exercise is a simple way to test your posture. To do this exercise, simply lean back against the wall and lift your arms up and down (think of lying down in the snow and creating “snow angels”).[6]

              Make sure your rear is touching the wall and your back is flat against the wall. Watch the following video for a demonstration of this exercise:

              Exercise #6 – Up Against the Wall

              One of my favorite stretches is Up Against the Wall. Here you will put your hands behind your head, place your elbows to the wall and stretch. The following video provides a demonstration of this stretch:

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              Exercise #7 – Text Neck

              Lastly, this exercise will help you prevent bad posture, and it’s easy to do several times during the day. The exercise is simply to stop looking down at your phone. Obviously, we are not going to stop using our phones anytime soon, so a solution is this: bring your phone to you at eye level.

                Your posture is guaranteed to improve if you follow these 7 exercises; however, you must be disciplined and train your body to achieve good posture. Also, start today! It becomes much more difficult to improve bad posture the longer you put it off. Improving your posture will improve your life.

                Featured photo credit: Freepik via freepik.com

                Reference

                [1] ThePhysioCompany.com: Symptoms, Causes and Treatment of Bad Posture
                [2] Yalch Clinic: Bad Posture vs Good Posture
                [3] ThePhysioCompany.com: Symptoms, Causes and Treatment of Bad Posture
                [4] Calisthenicmovement: Improve Your Posture
                [5] NHS.UK: 10-minue abs workout
                [6] PhysicalTherapyVideo: Most Important Exercises to Help Pinched Nerve & Neck Pain

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                Last Updated on March 13, 2019

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                Have you gotten into a rut before? Or are you in a rut right now?

                You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                1. Work on the small tasks.

                When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                2. Take a break from your work desk.

                Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                3. Upgrade yourself

                Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                4. Talk to a friend.

                Talk to someone and get your mind off work for a while.

                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                5. Forget about trying to be perfect.

                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                6. Paint a vision to work towards.

                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                7. Read a book (or blog).

                The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                Check out the best selling books; those are generally packed with great wisdom.

                8. Have a quick nap.

                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                9. Remember why you are doing this.

                Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                10. Find some competition.

                Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                11. Go exercise.

                Since you are not making headway at work, might as well spend the time shaping yourself up.

                Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                12. Take a good break.

                Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                More Resources About Getting out of a Rut

                Featured photo credit: Joshua Earle via unsplash.com

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