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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 January 25, 2021

              What Should I Do Today? 30 New Things To Do Today

              What Should I Do Today? 30 New Things To Do Today

              It’s always fun to do something new, but often we fall into the trap of spending our weekends the same way.

              If you’re stuck in the same old routine, it might be time to try something new.

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              What should I do today? No ideas?

              Everything listed here is something you can easily do no matter where you live, and even on a tight budget! Try out one of these 30 new things today, you’ll be happy you did.

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              Try Out These 30 New Things To Do Today

              1. Visit a suburb in your city that you’ve never been to before, or somewhere you haven’t explored much.
              2. Learn ten phrases in a new language–what about Japanese, Italian or Portuguese?
              3. Listen to a genre of music you haven’t tried before–perhaps Jazz, Punk or Blues?
              4. Have a picnic in your local park complete with a packed lunch and your animal friends.
              5. Start a daily journal to write your thoughts in.
              6. Try a new cuisine–what about French, Lebanese or Korean?
              7. Visit your local library and borrow some books for the weekend.
              8. Plant some flowers in your garden. If you don’t have one, try an indoor potted plant.
              9. Visit a local museum or art gallery and view their latest exhibition.
              10. Learn a new skill–what about sewing, gardening or cooking? You’ll be surprised what you can learn in an afternoon.
              11. Say hello to a neighbor you don’t usually talk to.
              12. Make a card for a friend and send it to them with a handwritten note.
              13. Learn how to cook a new dish for dinner. We all get tired of eating the same thing, why not try making something new?
              14. Re-read an old favorite book. Don’t leave it gathering dust on your book shelf; get it out and read it all over again.
              15. Research the culture of a different country online–what about India, Guatemala or Sweden?
              16. Go for a walk or bicycle ride around your neighborhood.
              17. Watch a classic film like Casablanca, The Godfather or The Wizard of Oz.
              18. Make a photo album of a recent holiday you took. Don’t let your memories get lost on your computer hard drive; make a special keepsake album of your trip.
              19. Visit your local farmers markets and pick out some fresh produce. Farmers markets are full of delicious fresh fruit, veggies and more. Find your local market and take a visit.
              20. Plan a day trip to somewhere outside your city–it might be the seaside, mountains or another city!
              21. Check out what community events are running in your area and attend one.
              22. Make a birthday present for a friend. Handmade gifts are personal and much more special than anything you could buy from a store.
              23. Attend a play at your local theater. Support your local theater and have a fun night out at the same time.
              24. Volunteer with your local nature conservation society to plant some trees. Conservation societies are always looking for helping hands; do your bit and plant some trees.
              25. Be a tourist in your own city and visit all the popular tourist sites you’ve likely never been to (don’t forget your camera!)
              26. Call a friend you haven’t spoken to recently and have a good long chat.
              27. Put on your favorite song and dance your heart out. You might be surprised at how much fun you have!
              28. Invite some friends over for a BBQ. There’s nothing better than an afternoon spent with good friends and good food.
              29. Try out a new form of exercise like Pilates, tennis or swimming.
              30. Organize a clothing swap with your friends. You’ll have a great time, and save some cash and the environment all at the same time!

              Now that you’ve read my list of 30 new things to try today, my question for you is, “what new things will you try today?”

              Featured photo credit: Unsplash via unsplash.com

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