June 8, 2018

Posture, Posture, Posture… And How to Correct It

Are you in the secret Facebook group? If not… you’re seriously missing out and I suggest you get in there RIGHT. NOW. (Wellness & Wine >> Click Join!)

This is what goes on in there: Every month, Erica over at Bring Your Own Kombucha, and I, pick a focus topic for the month. Something wellness related. We discuss ways to create better habits and clean up those routines.

For the month of May, our topic was… you got it… POSTURE. I thought I’d spill the deets here. Here’s why this has really been sticking out in my mind lately:

Basically since I’ve been old enough to work, I’ve had jobs that require standing. Primarily retail, serving, and bartending. So like, a helluva lot of standing… and running around. Poor posture was just something I never really felt the need to worry about. I’m not saying it’s ever been perfect. But I mean, the last 10 years, I’ve barely sat. I swear. And I find when I’m walking around I naturally just adjust my posture.

Here’s where this changed….

Since the move to Nova Scotia last August, I’ve been working a desk job. Sitting… for long periods….slouching over a computer… AND THEN! Coming home in the evenings and sitting in front of the TV (like, I just don’t need that!)

I’ve noticed a difference honestly, mostly in my appearance in that I don’t look as confident or “perky”? I don’t know what word to use here.

I find I’m constantly slouching and that’s just not attractive. No really! Studies show that those with poor posture appear less attractive.

I’ll give you more deets on those yoga poses but first, let’s talk…

How Posture Effects Our Health

Sitting is the new smoking – Have you heard this before? Here’s why: Hunching over all day can impact the capacity of your lungs by up to 30%! This then can also effect the function of your brain and heart which then leads to brain fog, shortness of breath and in more serious cases, even cardiovascular disease. Find you’re tired and having a hard time concentrating in the office? Get up for a quick walk… even if it’s just to refill your water bottle.

Poor Digestion – Just one more thing we need effecting our digestion. Poor posture can impact this because when you’re sitting all day, and especially hunched over, your organs are all bunched up together (ew). AND this can effect your metabolism. If this doesn’t make you wanna sit up a little straighter…

Fatigue – Because your body naturally works harder to keep you up right

Headaches – Having your head tilted forward (like over a computer) tends to cause most people to clench their jaw, leading to tension headaches. I actually noticed this my first month or so sitting in front of a computer. The WORST headaches.

So, what can you do to fix this? Let me tell you!

First, we got some tips from some pros. Let’s start with yoga. Yoga instructor Maggie Hayes (go stalk her on Instagram for some major flexibility inspo) tells us her 3 fave yoga poses for correcting posture:

Cobra

Benefits: Strengthens and stretches your shoulders, back, chest, and abs – and strengthens legs and glutes! It’s a backbend, which are very energizing and cleansing, physically and mentally.

Tips: Start on your belly, squeeze legs together and push tops of feet down. Place palms underneath your shoulders, and on an exhale, pull your navel in and push your pelvis down. Then inhale, reach your chest forward, push hands down and back, and bring shoulder blades together and down. Your arms should be very active to feel for pulling your chest through, coiling the spine forward, up and then back.

Boat Pose

Benefits: Strengthens the core, legs and lower back. Stimulates the lower abdominal organs – kidney, intestines.

Tips: Whichever leg variation you take, point the toes and squeeze the ankles and knees together. This will take tension off of your hip flexors. Pull low belly in, puff the chest up, and keep trying to bring the ribs to the tops of the thighs. Shoulders down. Arms in line with your knees.

Seated Forward Fold

Benefits: Stretches the spine, shoulders, hamstrings. Strengthens the core. Improves digestion and stimulates the liver and kidneys.

Tips: Forward folds come from the legs, so it’s important to keep them very active. Bring balls of the feet together, flex toes strongly back towards your face and contract your thighs. Tip your tailbone back and keep your spine, upper body long. Strongly pull your navel in and up, extend ribs away from pelvis, and reach collarbones forward. First, your stomach should connect to the thighs, then your chest, eventually the head. It’s the strength from your core that should propel you forward, so you eventually don’t need hands to assist. Keep shoulders down the back.

We also got some tips from fitness expert and insanely gorgeous model, Saje Cox. Again, go stalk her for all sorts of fitness inspo! She spilled a few of her fitness tips with us!

3 exercises to incorporate into your workouts and improve your posture:

1. Planks (Watch your form!)
2. Lat Pull Down (A personal fave)
3. Glute Bridges

For more tips from her, you’ve gotta check out her interview on the Bring Your Own Kombucha Podcast! (available on iTunes)

And of course, my go-to tips that really help me

Set a reminder – It’s going to be fucking annoying. But set a reminder on your phone to go off every hour to just sit up straight. Even if it only last like, 4 minutes… it’s better than nothing. Within a day or two, every time you get a text message, Instagram like, ANYTHING that makes your phone light up, you’ll be moving those shoulders back and sitting taller.

Laptop Stand – I keep meaning to order one for my desk (on it!) because I’ve heard wonderful things. But even the lap one is great for times like right now, while I’m relaxing on the couch and blogging. Not only does it keep my laptop from overheating, it brings it up a few inches to help me avoid tech neck.

Get those steps in – Do you track your steps? I stole Tyler’s step watch and it’s really been keeping me on my game. Why does this help? ANY amount of time you’re not sitting, is great! So if you have something keeping you accountable for getting those steps in, the less time you have to be sitting on your ass.

Posture Strap – Super annoying to wear, but actually works!

Let me know in the comments what your go-to tips is to keeping your posture in check!

Detox on the Rocks

*Note: This post contains affiliate links. Purchases from these links may result in me receiving a small commission to help keep Detox on the Rocks going.

Detox On The Rocks

Detox On The Rocks

Detox On The Rocks