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If You Never Have Good Posture, Give Me 5 Minutes And You Will

If You Never Have Good Posture, Give Me 5 Minutes And You Will

Successful power people have something in common. It may not be something you notice explicitly, but if you really pay attention, you’ll notice that they command a room just with their presence. They will have good posture whether sitting, standing, or walking.

While having proper posture will help you command a room and feel more confident, it also has many health benefits. You’ll be less fatigued and build your core, which is a key component to a healthy life.

Do you want to project a powerful, successful image? Here are five things that take less than five minutes each that will help.

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Start a stretching regimen.

Stretching is a great way to become more flexible and have better posture. You can start with the basics by finding a great video or grabbing an article online. Focus on your calves, back, and neck. Flexibility will make you feel better and make perfect posture more comfortable and natural.

Be sure to focus on stretching your back by reaching as high as possible. Try to touch a point about two feet higher than possible, moving to your tippee-toes to do so. Stretch your calves and hamstrings by spreading your legs apart and bending at the waist, reaching to the left, right, and straight down.

Stretching your back and your legs will help give you the flexibility needed for perfect posture.

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Do yoga.

Yoga’s not just for Zen. It’s all about posture. Your core strength will improve and your posture will instantly improve. You don’t have to go to a yoga studio to get started. There are lots of great videos that can get you started with the basics. Also, know that most cable companies offer some basic yoga videos on demand, so you may have access already.

You don’t have to spend hours on this either. Even just five poses for one minute each can help your posture tremendously. And yoga isn’t just for the ladies. Men may even get more out of a quick yoga session since they usually tend to favor muscle-building rather than flexibility exercises, and increased flexibility will help you stand, sit, and walk tall.

Change a chair for a stability ball.

Many people have drastically improved their posture by switching their desk chair for a stability ball. It makes you use your core and ensures proper balance and good posture because if you don’t, you’ll fall!

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Build Your Core.

By finding creative ways to work your core throughout the day, you will strengthen the muscles needed for good posture. So how do you do it? Easy! Breathing exercises are a great way to strengthen your core and get the feeling of perfect posture. Take a deep breath, the kind that makes your ribs rise up a couple inches, and hold it for 10 seconds. Repeat this as many times as feels right. It’s a great way to refocus your thoughts and gives you the core strength needed for good posture.

Practice Makes Perfect.

The number one key to good posture? Being conscious of it! Practice makes perfect. Make a conscious effort to maintain good posture as often as possible. You’ll find your muscle memory taking over and your posture improving each and every day. And practicing is easy and can be done anywhere. Next time you’re at the store, shopping for groceries, walking to your car, or even just sitting at your desk, make a conscious effort to improve your posture.

Good posture can help you improve your life. You’ll feel more confident, command a room, and be more healthy to boot! Just remember, practice makes perfect!  And the best time to get started is now.

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Featured photo credit: laverrue via flickr.com

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Kyle Robbins

Kyle is the founder of Branding Beard. He writes about communication tips on Lifehack.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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