(From IDEA Fitness, April 2019)
Did you know that good posture helps minimize stress on tendons, joints and ligaments? Plus, better posture can have a significant impact on your quality of life.
Good posture may improve your job prospects, verbal communication, self-confidence and mood and enhance how others see you. Ryan Halvorson, chief content officer for Fit Scribe Media and a TriggerPoint®master trainer, explains exercises that can help you improve posture.
5 Key Exercises – These easy-to-implement, equipment-free exercises can help you achieve an instant postural adjustment. The moves can be done seated, but standing yields the best results.
Pectoral Massage – Tight chest muscles can make it difficult to pull your shoulders back and down. One way to overcome this is to increase tissue mobility through self-massage.
Begin by rolling the shoulders back and down. Make a fist with the right hand and gently press the knuckles into the left pectoral muscle next to the sternum. Place the palm of the left hand on top of the fist for added pressure. Slowly drive the knuckles across the muscle toward the shoulder joint. Lift the hand, returning it to the starting position, and repeat.
Shoulder External Rotations – Internal rotation is a common problem. External rotation can help. Roll the shoulders back and down. Tuck the pelvis slightly to maintain a neutral lower-back position throughout the exercise. Slowly twist the wrists until the thumbs point away from the body. Hold for a few seconds and release; repeat.
Chin Tuck – This exercise stretches the muscles of the neck, allowing the skull to return to a more neutral, balanced position while the spine is lengthened. Stand with your hips and shoulders against a wall. Heels can be an inch or two away from the wall.
Lifting through the crown of the head, gently bring the chin down toward the throat while pressing the back of the head against the wall for a few seconds. Rest and repeat. Place a pillow behind the head if the pressure is uncomfortable.
Kneeling Hip Flexor Stretch – Start in a kneeling lunge position (one knee on the floor and the other leg bent 90 degrees in front of you with foot flat). Lift from the crown of the head to elongate the spine. From here, drive the hip of the kneeling leg in a gentle thrusting pattern to achieve the stretch. Hold for a few seconds, then release and repeat. Perform the exercise several times for both hips. Place a pillow under the knee for added cushion.
Hip Hinge With Fly – This exercise improves your ability to extend your upper back. Place feet hip-width apart, and hinge at the hips while simultaneously angling the upper body forward. Aim to slightly arch the lower back by lifting the tailbone. Retract and depress the shoulder blades.
Start with the arms extended and palms clasped together directly in front of the chest. Then slowly swing the arms out to the sides of the body at about shoulder height with a slight external shoulder rotation, and pause when you feel contraction in the upper posterior muscles and a stretch in the pectorals. Release and repeat.
EXERCISE SUSTAINS MENTAL ACTIVITY (Excerpted from PsychCentral August 2018
From a review of studies on exercise and its effect on brain functioning, researchers confirm that physical exercise slows the effects of aging and helps people maintain cognitive abilities well into older age
Fitness training – an increased level of exercise – may improve some mental processes even more than moderate activity, say the authors of the review. Findings from the review of 40 years of research does offer evidence that physical exercise can have a positive influence on cognitive and brain functions in older animal and human subjects. Different methodologies were examined to comprehensively study what effects exercise can have.
The researchers first examined the epidemiological literature of diseases to determine whether exercise and physical activity can at certain points in a person’s lifetime improve cognitive ability and decrease the likelihood of age-related neurological diseases, like Alzheimer’s. Based on a review of the epidemiological literature, the authors found a significant relationship between physical activity and later cognitive function and decreased occurrence of dementia. And the benefits may last several decades.
In a few of the studies that examined men and women over 65 years old, the findings showed that those who exercised for at least 15-30 minutes at a time three times a week were less likely to develop Alzheimer’s Disease, even if they were genetically predisposed to the disease. By examining the human intervention studies, a relationship was also found between fitness training and improved cognition, more efficient brain function and retained brain volume in older people
Other studies confirmed the evidence that fitness does have positive effects on brain function in older adults. A study of older adults who were randomly assigned to either a walking group or a stretching and toning control group for six months found that those in the walking group were better able to ignore distracting information in a distractibility task than those in the control group. Aerobically trained older adults showed increased neural activities in certain parts of the brain that involved attention and reduced activity in other parts of the brain that are sensitive to behavioral conflict.
More research is needed to know exactly how much and what types of exercise produce the most rapid and significant effects on thinking and the brain; how long exercise effects last following the end of training; or how much exercise is needed to get continued benefits.