15 Minutes to Better Postur

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15 Minutes to Better PostureIn a bit of a slump? Pick yourself up with this easy routine.

inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture

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Elinor Carucci

The Routine

The five easy exercises that followfrom

Calvary, Alberta, yoga instructor Susi Hately

(functionalsynergy.com)can release

tension, build muscle, and give you energy

and an instantly taller, slimmer-looking

physique. Repeat the circuit twice.

To maintain the benefits youll gain by doing

these moves regularly, establish good

posture at your desk: Sit with your back

against your chair and feet flat on the floor.

When you look at a computer screen, your

eyes should be level with the center of it. If

they arent, raise or lower the monitor.


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Jason Lee

Move 1: Shoulder Rolls

Stand or sit in a comfortable position. As

you inhale, raise your shoulders and

shoulder blades to your ears. On the exhale,

pull your shoulder blades down and

together. Repeat 5 to 10 times.


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Jason Lee

Move 2: Chest Release

Raise your arms to just below shoulder

height with palms facing forward. Exhale as

you slowly rotate both hands at the wrists

so your fingers point slightly behind you.

Take three to five breaths.


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Jason Lee

Move 3: Pyramid

Step your left foot back so it rests fully on

the floor. Square your hips. With your legs

straight, clasp your forearms behind your

back, exhale, and lean forward from your

hips (dont round your spine). Take three to

five breaths and rise. Switch sides.


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Jason Lee

Move 4: Chair Pose

Stand and raise your arms in front to

shoulder height. Contract your arm muscles.

Exhale as you bend your knees (no more

than 90 degrees) and keep them over your

toes. Take two breaths; stand. Repeat three

times.


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Jason Lee

Move 5: Standing Side Bend

Touch your left hand to the side of your

head. Ground both feet and guide your head

to the right until you feel a stretch along the

left side of your body and shoulder. Take

three to five breaths. Switch sides.

Jason Lee

Proper Form

Theres no need to balance a book on your

head to check your posture. Bottom line:

Your back should have an elongated S shape

when viewed from the side. Follow these

tips to ensure youre in alignment.

Neck: Hold your head high and straight

without tilting it forward or to the side. Your

ears should be in line with the middle of

your shoulders.

Shoulders: Pull your shoulder blades back

and down to lift your breastbone.

Abdomen: Tuck your abdomen in, but be

careful not to tilt your pelvis forward or

backward.

Knees: Keep your knees slightly bent and shoulder-width apart.


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15 Minutes to Better Postur