Finding Time For A 10 Minute Workout Can Do Wonders For Your Posture, Making You Feel and Look Taller!
Years Of Sitting Slumped over a desk can have a dramatic effect on your posture, but according to trainers, you only need a small window of time to make things right. Finding time on your calendar for 10-minute posture workouts can work wonders for helping you feel and look taller.
Becoming Taller requires not only working on poor posture in your upper body, improving it needs work all over. You’ll want to strengthen your posterior chain, the muscles in the back of your body, your neck, core, and glutens to get the best benefits. Stronger muscles in your back will keep you in an upright position, whilst holding your shoulder blades back and down. By maintaining strength in your abdominal region and leg muscles, it will better align your spine and pelvis.
The Positive News, though, is that there are plenty of ways for you to work all of these critical areas and doing this means just a 10-minute posture workout for each. This will not only strengthen your back, it will reduce the chances of inheriting other complications as you get older. Keep reading for trainer-approved workouts that will make you feel and look taller.
This Bodyweight Workout focuses on building strength through push-and-pull motions, which are critical to improving your posture. Push-pull patterns fall into the foundation of functional fitness, which is at the core of asymmetrical balance and posture throughout your body. You’ll go through three moves every minute for 10 minutes straight. Do eight repetitions of each, then use the remaining time to rest before you start it all over again.
T Raises: Standing upright, hold your arms out to the side of your body so that they make a letter T with your torso. Hold them at shoulder height, squeezing your shoulders back behind you. Return to start and repeat eight times.
Y Raises: Raise your arms into a Y shape above your head (think: the first part of the YMCA dance) with your palms facing forward, squeezing through your shoulders. Return to start and repeat eight times.
Spending 10 Minutes doing these stretches will train your spine, chest, hips, shoulders, and core if a full exercise is too much for you. When we sit for too long, repeat improper movement patterns, endure excessive stress, work out often, or have little flexibility, they tend to be the regions that are most impaired.
The Big Stretch is performed with the rear knee raised while starting in a runner’s lunge with the left leg in front of you. Turn to face your front left knee, lift your left hand off the floor, and extend it upward. Your gaze should follow this hand as you turn your spine. The thoracic spine, hips, and ankles are all mobilized by this stretch. Hold each stretch for 20 seconds and repeat three times on each side. You may also move in and out of the stretch to create dynamic movement.
The Cat-Cow Stretch: In a table top position, start with a flat back and shoulders over your wrist, knees in contact with the ground and in line with your hips. Begin the movement by tucking your chin to your chest, pushing up through your shoulders to round out your upper back, and tuck your hips under your body by pulling your core in to allow for a stretch through your spine.
Reverse This Movement to lengthen through your chest and core, untuck your hips, let your stomach drop allowing an arch in your lower back, round back your shoulders, and bring your head to your upper back. Repeat this several times using your breath to move you through the movement.
The Serratus Anterior, which wraps over your shoulder blades and supports your shoulders and upper back, will be the focus of this exercise. You’ll practice your balance with a sequence of Pilates twists, which will help you develop the core strength you need to maintain good posture.
Pilates Posture Workouts on the internet are abundant, simply perform a search to find the best training program for you. Some are harder than others, however by doing these on a daily basis you’ll find you walk taller and your core muscles will feel a lot better.
Even while some of the exercises seem simple, they are more powerful than you may believe. This strengthens the muscles involved in posture, which enables us to stand or sit more upright throughout the day. The harder we work to develop, maintain, and strengthen our muscles, the stronger they get.