Good posture is one of those things you don’t realise you’re missing until someone points it out.
wat, me
Posture is transformative, not only for the way your body looks, but also for the way you feel.
In almost every ‘#30secondbeforeandafter‘ bikini bod shot you spy on Instagram, you’ll notice the only difference between the shots is posture.
On the left, you’ve got low, hunched shoulders, droopy arms and a disengaged core. On the right, an upright spine, a high head and a tight core equal a rig that looks completely bloody different.
There are a few things that can predispose us to having shitty posture:
– If you work 9 – 5 at a desk, you’re probably more prone to le hunch. The way your average desk is set up, you’re most likely looking slightly down at a computer screen, meaning your neck is constantly craned downward.– If you ever felt uncomfortable as a teen going through puberty, it’s not uncommon that you hunched your shoulders and held your arms close to your chest. I remember my mum pointing out that I was doing this defensive posture almost constantly – I didn’t want people looking at me beestings. I had to teach myself to push those blessed bazookas out and pull those shoulders back.– Lastly, if you have low self-esteem, or feel depressed, it’s more likely you’ll stand with a slump. People with depression often slouch, their droopy shoulders mirroring their down mood. (Good news is, some studies show consciously lifting your shoulders can have the same affect on your mood.)
Now, a few reasons why it’s a dang fine idea to have good posture:
– Body language makes up for 95% of our communication; our words make up only 7%. The way you hold yourself is the way you come across to the world. Think about it in dog. Would you rather be a skitish Italian greyhound with a hunchback, or a majestic poodle with posture to die for?– Bad posture puts you at greater risk of experiencing back pain, as you’re putting undue pressure on your spine.– It makes your body look even finer than it is.
Here are 5 simple stretches you should incorporate into your day to improve your posture and therefore, your life. While it takes a fair bit of conscious effort to undo years of hunching, it’s entirely possible. If you’ve come this far and realise you need a change, you’re half way there.
1. Back Bound Hand Pose
This classic yoga pose can be done anywhere.
Once in position with your hands behind your back, hold for at least 20 seconds. Unclasp your hands and cross your fingers the other way. This will open up your chest and in turn promote a healthier posture.
If you want to feel this one even deeper, get down on your knees and throw a cheeky back bend in there.
2. Cow Face Pose
As the above video demonstrates, there are a fair few iterations to this pose, but if you’re keeping it low key in the work environment, you can stick with the original.
Take your right arm up into the air, and bend your elbow so your hand hits the middle of your back. Bring your left arm around your back and grab your right hand.
It’s important in this stretch not to pull or tug too tight, or you might pull a muscle and injure yourself. Keeping it taut is more than enough – stretching past your limits has the opposite effect to what’s intended.
3. Shoulder Opener On Wall
The shoulder opener is nice and deep, and incredibly satisfying.
Using the wall as a stable surface will help you
When doing this pose, make sure your shoulder doesn’t scrunch up and get close to your ear. Keep your shoulders rolled back and down here to avoid unnecessary compression.
4. Easy Supine Twist
Sometimes after a long day of doing nothing, all you want to do is lay down and rest. This pose is for you. It even has ‘easy’ in the name.
Lay down flat on your back, and bring your arms out wide so that they’re parallel to your shoulders, with your palms facing up. Bend your knees so they’re facing the ceiling and keep your feet flat on the floor. With your knees together, slowly bring them over to one side, with your feet still on the floor. Make sure the bottom of your back is still touching the floor as you twist. Hold the twist for five breaths, then bring your knees back to the centre. Repeat on the other side.
This spinal twist is especially good for office workers. It’ll awaken your spine and improve its mobility.
5. Prone Y Extension
Don’t be intimidated by the name. The Prone Y Extension is simple and really satisfying. Lay on your belly with your legs straight and your arms out in front of you as if you’re about to launch into the YMCA dance. Slowly lift your arms with your thumbs up until they’re at a straight 45 degree angle to the floor. Hold this position for 10 seconds, then slowly float back down to the floor.
While you do this, it’s important to keep your neck neutral; don’t crane it up too high, and look just ahead of you. You don’t want to put undue pressure on your lower back.
This stretch works to rotate your shoulders outward, stretch your abdomen and your chest. It also strengthens your lower back and upper back muscles associated with posture.
And we all know the importance of good posture.
Photo: NBC.
