DON’T LET BAD POSTURE SPEED UP YOUR AGING PROCESS!!
By Richard Kennedy.
Improving your posture will increase your flexibility, your movement mechanics and your health well into your later years.
It will decrease, migraines, lower back, shoulder and hip problems and also improve the function of all your vital organs.
If you don’t the opposite of all the above will likely happen.
Your choice!!!
Here are a couple of simple exercises to help improve your flexibility and mobility in usually tight muscles and restricted joints in the upper back and shoulder region.
(1)
-Backwards shoulder rolls
-Perform 20 repetitions
(2)
-Sit upright
-Shoulders pulled back and down
-Keep your ears over your shoulders
-Inter-lock fingers behind head
-Pull elbows back behind ears
-Main upright posture through out
-Hold stretch for 5 seconds then release
- Repeat 5 five times
(4)
-Keep your shoulders square
-Gently pull your head towards shoulder
-Hold for ten seconds then release
-Repeat 5 times each side
(5)
-Stand upright against wall
-Heels, bum, upperback and back of head touching wall
-Toes pointing straight forward
-Small gap between wall and lower back (width of straightened hand)
-Shoulders pulled back and down
-Head straight
-Chin tucked in and slightly down.
-Hold that “perfect posture” for 20 seconds then relax. Repeat 5 times.
(6)
-
-Stand a half foot from wall
-Have your bum, upper back and back of head touching wall
-Start with your arms outstretched in a”Y”position against wall.
-Elbows locked straight and your elbows and wrists ideally touching wall.
-Keeping in contact with the wall if possible slide arms down into a “W” position.
-Try to maintain the small gap in lower back and avoid over arching.
-Repeat 5-10 times.
(7)
-Place one hand behind your head and the back of your other hand against the middle of your back.
-Pull both elbows back until you feel tension.
-hold for 5 seconds then repeat 5 times
-Repeat on other side.
-Don’t arch your back or allow your head to move forward and down.
(8)
-Stand upright with your stomach tensed as if you’re expecting a punch.
-Hold your arms out parallel
-Now pull your arms back until you feel a strong stretch in your chest and front of shoulder.
-hold for 10 seconds repeat for a total of 5 sets.
(9)
(can be performed without band)
-stand upright with shoulders relaxed down and back.
-Keep elbows in by your side and have forearms parralel to the floor and fingers straight.
-while keeping your elbows in by your side turn your forearms back as far as possible.
-Repeat 10 times.
Perform the above exercises up to twice a day with strict technique and continue to be aware of your posture at all times and you will reduce the likely hood of posture related injuries, ware and tare and “old age “related posture problems before its time.
