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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 21, 2020

              The Best Way to Create a Vision for the Life You Want

              The Best Way to Create a Vision for the Life You Want

              Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

              your vision of where or who you want to be is the greatest asset you have

                Why You Need a Vision

                Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                How to Create Your Life Vision

                Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                What Do You Want?

                The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                Some tips to guide you:

                • Remember to ask why you want certain things
                • Think about what you want, not on what you don’t want.
                • Give yourself permission to dream.
                • Be creative. Consider ideas that you never thought possible.
                • Focus on your wishes, not what others expect of you.

                Some questions to start your exploration:

                • What really matters to you in life? Not what should matter, what does matter.
                • What would you like to have more of in your life?
                • Set aside money for a moment; what do you want in your career?
                • What are your secret passions and dreams?
                • What would bring more joy and happiness into your life?
                • What do you want your relationships to be like?
                • What qualities would you like to develop?
                • What are your values? What issues do you care about?
                • What are your talents? What’s special about you?
                • What would you most like to accomplish?
                • What would legacy would you like to leave behind?

                It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                What Would Your Best Life Look Like?

                Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                A few prompts to get you started:

                • What will you have accomplished already?
                • How will you feel about yourself?
                • What kind of people are in your life? How do you feel about them?
                • What does your ideal day look like?
                • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                • What would you be doing?
                • Are you with another person, a group of people, or are you by yourself?
                • How are you dressed?
                • What’s your state of mind? Happy or sad? Contented or frustrated?
                • What does your physical body look like? How do you feel about that?
                • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                Plan Backwards

                It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                • What’s the last thing that would’ve had to happen to achieve your best life?
                • What’s the most important choice you would’ve had to make?
                • What would you have needed to learn along the way?
                • What important actions would you have had to take?
                • What beliefs would you have needed to change?
                • What habits or behaviors would you have had to cultivate?
                • What type of support would you have had to enlist?
                • How long will it have taken you to realize your best life?
                • What steps or milestones would you have needed to reach along the way?

                Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                Featured photo credit: Matt Noble via unsplash.com

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