Walk Talk Series
Walk Talk Series Day 49 – Posture
Congratulations! You have finished another week!
Looking Up and Ahead Walking with the right posture has you looking up and ahead. How are things looking up for you? What can you see ahead?
Today’s Walk Rest Day!
Exercise: Total body exercises
You’ve been working on exercise and nutrition for 7 weeks now. But are you hiding your fitness gains and weight loss without realizing it? Simple tips to get into a healthy posture can make you look 15 pounds thinner – or display your new shape better.
We all aspire to look good, but while taking care of all other minor issues we often forget to take care of one of the most important thing – our posture. A big plus – it can help prevent or relieve low back pain.
A correct posture is a mandatory requirement for an effective personality. Until and unless you stand tall, sit straight and bow with perfection, confidence does not reflect from your personality. We often think that why someone looks so effective despite not having jaw dropping looks; the answer to it is his/her perfect posture which adds confidence to his persona.
What Actually Is A Correct Posture?
Ideally, a correct posture means sitting with your back straight, chest up and out and your belly completely tucked in. Make sure you do not stiff yourself so hard that it becomes a strain for your muscles and bones.
Sitting at computers, watching TV or standing in line can all contribute to bad posture habits, which in turn can lead to or worsen low back pain, shoulder pain and neck pain.
- Lordosis: Back curved excessively in an S shape – rear sticking out, shoulders too far back, head and stomach thrust forward. For women, wearing high heels contributes to this posture. Some S shape is needed, but not too much strains the lower back.
- Hip-sitting: Weight carried too far back, when walking you look like that “Keep on Truckin'” guy.
- Forward lean: Took advice from the 80’s to lean forward when walking, but this advice meant to cure hip-sitters results in most people leaning far too much forward.
- Hunching over your shoulders: Sitting and working at a desk or computer most people tend to draw their shoulders forward, so that their chest muscles don’t get expanded.
- Neck tightening: Many people carry stress by tightening their neck and upper shoulders, leading to knots and pain.
Shoulder Blade Squeeze
For shoulder blade squeeze, you simply need to sit on a chair with your hands resting on your thighs. Now when you feel at ease, slowly move your shoulders backwards and squeeze your shoulder blades together.
For strengthening your lower trapezius muscles, you must perform a breastbone lift. Simply sit at ease and lift your breastbone few inches higher. Now gently compress your shoulder blades down and together.
Abdominal pull-in is the best way to tuck in your bulging belly. It is also one of the easiest exercises. Simply pull your tummy in while inhaling and then exhale gradually at ease. Repeat it as many as times you can on a count of five.
Practice aligning your spine to stand straighter.
Stand up with your feet shoulder width apart. Tuck your pelvis under so that your lower back is straight and is not under pressure. Your knees and hips should be soft. Concentrate on your vertebrae. Imagine each vertebra moving together to form a straight line from the base of your spine up your body to the base of your skull. Move and relax your back as you slowly straighten your back. Once you are aligned, hold the position for as long as you can. You may only be able to hold it for thirty seconds at first, but slowly add more time each day until you can hold the position for at least five minutes.