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6 Bad Postures To Get Rid Of

6 Bad Postures To Get Rid Of

Having good posture is something that is hardly on our minds, but can make an impact on numerous aspects in your personal life, including your health and boosting your self-confidence. Read on to learn how to improve your overall posture for good.

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    1. A head that tends to lean forward

    For those who have a tendency to crane their neck and stick their head out, this can cause serious strain on the muscles in the back of your neck. To fix this problem and realign this area, Ashley Mazurek, exercise expert at the C.H.E.K Institute say a good solution is too move only your head downward until you chin is touching your sternum, which will in turn give a much needed release to those back muscles and allow your head to avoid the urge to go forward again.

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      2. Toes that tend you to go inward (pigeon toes)

      There are many different reasons why people develop pigeon toes, such as arthritis, bone deformity or lack of support from your glute muscles. To fix this Bill Hartman, P.T., C.S.C.S, is quoted in Men’s Health as saying that a good solution is something that is referred to as the “side-lying clam shell.” Start by lying on your side, with your knees bent at a 90 degree angle and your heels touching. Keeping your hips stationary, lift your top knee, so as to mimic a clamshell opening. Hold it for 5 seconds and then put it back down. Perform 2 to 3 sets of 12 every day.

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        3. Shoulders that are elevated

        The culprit for this ailment is that you have a short trapezius muscle (the one that begins at the back of your neck and goes across your upper back). Hartman says that the best solution is to do a “upper-trap stretch.” Start with putting the arm that is attached to the raised shoulder behind your back and tilt your head away from this side until you feel the stretch. Place your free hand lightly on the affected muscle and hold it for 30 seconds. Repeat this 3 times.

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          4. A back that is hunched

          This common problem can result in bad upper-back mobility. The solution Hartman says is too place a foam roller parallel with your shoulder, where you are resting on it with your midback. Raise your hands above your head and with your upper back arched go back and forth over the roller 5 times. To make sure all parts of your upper back are stretched, make sure to adjust the roller accordingly and repeat exercise.

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            5. An anterior pelvic bone that is tilted

            This issues is defined by lower back pain due to an overly-arched lumbar spine and a belly that is pushed outward, irregardless of whether you have a large gut or not. One solution according to Hartman is strengthening your glute bridge by lying on your back with your knees in a 90 degree position. He recommends to “Squeeze your glutes together and push your hips upward until your body is straight from knees to shoulders. Hold for 5 seconds; complete 2 or 3 sets of 12 reps daily.”

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              6. You have “duck feet”

              The opposite of pigeon-toed, this condition is when your feet go outward, hence the nickname. This can cause pain in the hips or the lower back. To fix this problem and increase flexibility in your hips, Hartman suggests to get on your hands and knees and put one foot in the back of the opposite knee. Keeping your spine arched, place your weight backwards and continue to bend your hips until they feel like they are being stretched. Hartman suggests to “[h]old the stretch for 30 seconds, repeat 3 times, and then switch sides.”

              Featured photo credit: Pixabay via pixabay.com

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              Last Updated on July 18, 2019

              10 Small Changes To Make Your House Feel Like A Home

              10 Small Changes To Make Your House Feel Like A Home

              Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

              Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

              1. Make the Windows Your Own

              When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

              One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

              2. Put up Some Art

              If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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              Hanging art on the walls will instantly give it personality and make it feel like home.

              3. Improve the Aroma

              A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

              Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

              4. Put out Lots of Pillows and Throws

              A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

              There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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              5. Instantly Class up Your Closet

              If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

              Not only do they look great, but they are better for hanging your clothes as well.

              6. Improve Your Air Quality

              One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

              The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

              7. Fill it with Plants

              Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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              They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

              8. Change the Doorknobs

              Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

              Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

              9. Upgrade Your Tub or Shower

              There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

              Install a new shower or tub today to make your bathroom worthy of a place in your home.

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              10. Fresh Cut Flowers

              You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

              You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

              Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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