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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.”

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              Last Updated on November 11, 2019

              How to Improve Memory and Boost Your Brainpower

              How to Improve Memory and Boost Your Brainpower

              Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

              To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

              Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

              1. Exercise and Get Your Body Moving

              Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

              Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

              To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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              2. Eliminate Stressors and Seek Help If You’re Depressed

              Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

              If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

              Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

              3. Get a Good Night’s Sleep and Take Naps

              Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

              Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

              4. Feed Your Brain

              Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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              This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

              Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

              Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

              5. Eat Breakfast and Make Sure It Includes an Egg

              According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

              Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

              Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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              6. Write it Down

              If there’s something you want to remember, writing it down can help.

              It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

              You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

              7. Listen to Music

              Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

              8. Visual Concepts

              In order to remember things, many people need to visualize the information they are studying.

              Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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              Here, you can learn How to Become a Person Who Can Visualize Results.

              9. Teach Someone Else

              Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

              Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

              10. Do Crossword Puzzles, Read or Play Cards

              Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

              So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

              Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

              More About Boosting Memory

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