Musculature Fitness And Posture - Deepstash

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Why good posture matters - Harvard Health

Musculature Fitness And Posture

Musculature Fitness And Posture
  • Muscles with reduced flexibility limit your range of motion and over time it may lead to posture issues.
  • The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Imbalances in one muscle affect the others.
  • Weak core muscles encourage slumping, which tips your body forward and thus off balance, while strong lower leg muscles also help keep you steady when standing.

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IDEA EXTRACTED FROM:

Why good posture matters - Harvard Health

Why good posture matters - Harvard Health

https://www.health.harvard.edu/staying-healthy/why-good-posture-matters

health.harvard.edu

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Key Ideas

Simple Ways To Fix Posture

  • Balance-specific workouts address posture and balance problems.
  • Quick posture checks in the mirror before and during balance exercises can help you get the most from your regular workout.
  • Increasing your core strength and flexibility can help you improve your posture noticeably in just a few weeks.
  • Adjust your sitting position. 

Good Posture Signs

  • chin parallel to the floor
  • shoulders even (roll your shoulders up, back, and down to help achieve this)
  • neutral spine (no flexing or arching to overemphasize the curve in your lower back)
  • arms at your sides with elbows straight and even
  • abdominal muscles braced
  • hips even
  • knees even and pointing straight ahead
  • body weight distributed evenly on both feet.

Musculature Fitness And Posture

  • Muscles with reduced flexibility limit your range of motion and over time it may lead to posture issues.
  • The "core muscles" of the back, side, pelvis, and buttocks form a sturdy central link between your upper and lower body. Imbalances in one muscle affect the others.
  • Weak core muscles encourage slumping, which tips your body forward and thus off balance, while strong lower leg muscles also help keep you steady when standing.

Why Good Posture Matters

By standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains.

Poor posture isn't necessarily a bad habit, either. It may be the consequence of muscular issues.

SIMILAR ARTICLES & IDEAS:

The P.A.U.L. method (10 minutes)
The P.A.U.L. method (10 minutes)

Choose one exercise for each of the following four categories:

  • P- Plyometric cardio (e.g., Jumping Jacks)
  • A- Abs (e.g., Plank)
  • U- Upper Body (e.g., Push-Ups)
A HIIT circuit (beginners and advanced)
  • Jumping Jacks: 20 reps or 40 reps
  • Squat: 10 reps or 20 reps
  • Incline push-up: 10 seconds or 20 seconds
  • Plank: 30 seconds or 40 seconds
  • Single-Leg Glute Bridge: 5 reps each leg or 10 reps each leg

Complete this circuit three times with a 30-second rest between each round.

The 3-HIIT wonder (10 minutes)
  • 40 Speed Skaters
  • 10 Floor Burpees
  • 15 Leg Lift + Hip Lift

Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.

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How we're sitting
How we're sitting

The childhood advice of sitting up straight, shoulders back, is incorrect.

Sitting this way takes effort. We end up arching our backs by tensing up our muscles. When we tighten them, we...

The tendency to slump

If you tend to slump, you need to learn to lengthen your back. Use the time that you're sitting to stretch yourself against the backrest.

  • Sit with your bottom well back in your chair while moving your upper body away from the backrest.
  • Place your fists on the front lower border of your rib cage, then gently push back on your rib cage so as to elongate your lower back.
  • Then, grab some place of your chair and make yourself taller by gently pushing the top of you away from the bottom.
  • In that position, put your back against the chair's backrest. Ideally, the chair would have some grippy thing mid-back to hold you.
A healthier back

For a healthier back, develop the "inner corset" core strength: the group of core muscles that support your spine. Crunches are not the best exercises for this purpose as they also crunch your discs and nerves.

You should engage particular muscles deep in the abdomen and back; then your muscles can take care of your back.

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