There are less than two weeks to go until the annual Women in Super Mother’s…
Having a strong posture improves your confidence and self-esteem. Tweaking your posture puts you in a better mood, and makes you feel better about yourself.
Do you have 10 minutes to help strengthen your posture? Do you think about your postural position throughout the day?
Any of these postural cues sound familiar?…
“Shoulders proud “
Here’s a screen saver for you—print it off and leave it in front of your desk, to remind you or upload as your new desktop screen saver.
In our fast-paced world, we get so caught up in the “now”, we forget to think about how we should sit and how we should stand.
Efficient posture requires your body to stand, walk and sit in positions where the least amount of strain is placed on supporting muscles, tendons and ligaments during a movement or weight-bearing activity. Knowledge is power.
If we understand proper posture and alignment, we’re one step closer to fixing a whole range of potential problems. Many postural injuries occur due to an imbalance (one muscle group is too tight, and the opposing muscle group is weak and lacking tone).
Your best posture is your next posture
Living with bad posture can lead to all sorts of problems:
- Chronic back, neck, and shoulder pain
- Foot, knee, hip, and back injuries
- Muscle atrophy and weakness
- Over-use problems
- Difficulty breathing
- Digestion issues and fatigue
- Impingement and nerve compression
The list goes on! I want to share a 10-minute Her Posture Potential routine with you, which aims to prevent the issues I’ve mentioned above, and give you confidence.
Do you have 5-10 minutes? If you have a specific injury, make sure you consult your local Physiotherapist, Exercise Physiologist or Allied Health Professional before you do these exercises.
Firstly, how do I sit properly?
- Sit up, with your spine tall and shoulders back and down. Once you are as tall as possible, release by 10%. This is more sustainable for a longer period of time.
- A lumbar roll (or rolled-up towel) can help to maintain the normal curves in your spine, if you struggle to support yourself.
- Distribute your weight evenly into both sit bones.
- Bend your knees at 90 degrees.
- Feet should be flat on the floor, with weight distributed evenly.
Attempt to not sit in the same position for any longer than 30 minutes (maybe change the position of the rolled-up towel or lumbar roll).
Changing positions regularly is unrealistic for many of us; we have dead-lines and sometimes we simply don’t want to ruin our mental flow.
These five exercises will target your postural strength, mobility, flexibility and stability.
Her Workout: Her Posture
1) Seated Posture Pose
2) Resisted low row
3) Wall angels
4) Seated Trunk rotation
5) Two-part neck stretch
You can print the PDF here, and the IGTV two minute clip will be available on IGTV later today.
Are you ready to tweak your posture & feel better about yourself?
Can you find a regular 5-10 minutes for a postural routine?
Activate your posture potential TODAY!