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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

Founder, BrandingBeard.com

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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