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(HealthNewsDigest.com) – What does your posture reveal about you? Do you stand tall and confident or do you appear to be carrying the weight of the world on your shoulders? Most of us would benefit from paying more attention to posture. A combination of tight muscles, stiff joints and lack of awareness takes a toll on posture and adds years to one’s appearance.
It’s easier to ingrain good postural habits while the musculoskeletal system (your muscles and bones) can respond to the training. Over time, the elasticity of tendons, ligaments and joints decreases, making it harder to change established patterns. The spine is one of the areas most vulnerable to osteoporosis. If the vertebral bones weaken and fracture, they can cause a permanent kyphosis or rounding of the mid-back.
Good posture and poor posture are both habits that develop from repeated movement patterns. Get in the habit of doing a few simple exercises that will serve you for life.
Try this “growing exercise” to elongate the spine and open the chest: Take a deep breath, filling the belly with air, and gradually lengthen the spine as you lift the top of your head to the ceiling. Think of elongating through the torso, stretching the space between the ribs and the hips, decompressing the spine. Fluff up the chest by drawing the air up into the chest cavity. As you exhale, hold the height and stay tall.
Do “Ws” to strengthen the muscles of the mid back and anchor the shoulder blades in proper position. Hold your arms out to your sides with the elbows bent to form a “W”. Inhale, then squeeze the shoulder blades down and together as you slowly let your breath out. Repeat 10 times daily. Retraining comes through repetition.
The back extension strengthens the muscles that run the length of your spine so you stand taller and straighter. The movement of arching backward also improves mobility in the mid- to upper back and is a very safe movement if you’ve been diagnosed with osteoporosis. Standing or sitting, place your hands on your buttocks below your waist. Take a deep breath and lengthen the torso. Exhale and lift the chest up as you pull your elbows toward each other, causing the upper back to arch slightly. Release back to center and repeat 5-10 times.
You can easily do these exercises any time, anywhere. They’re perfect to do while working at a desk. Do them often, whenever you think of it and always remember to keep a mental image of yourself standing tall.
Joan Pagano is a best-selling author, a speaker on health and fitness topics and the owner of Joan Pagano Fitness in New York City. For more about Joan and her services, please visit Joan Pagano Fitness
(c) Copyright – Joan L. Pagano. All Rights Reserved Worldwide.
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