Do These Three Exercises in Four Minutes to Improve Your Hunched Posture

Before you start, do note that if you have chronic back pain or are already seeing a physiotherapist, you should check with them first.

First pose is very close to yoga’s “chair” pose, the second is a “warrior 1”.  The third posture is again like “chair”, just with wider feet.

Five Quick Exercises You Can Do to Fix Your Hunched Posture

Our necks, shoulders, and backs suffer when we hunch over our keyboards and screens all day. If you’d like to correct your posture, these 30-second exercises could help.

Source: Five Quick Exercises You Can Do to Fix Your Hunched Posture

More technical but I would recommend front squats as well. If you can travel up and down the entire range of motion while keeping your torso upright and spine neutral, it will be easier to remain upright when there ISN’T 50, 100, 200+ lbs riding on front of your shoulders. Try the “athletic” style grip rather than the “bodybuilder” grip once you are proficient.

Also important with the foam roller to not roll outside of your thoracic spine onto your lumbar or cervical spine. He’s being conservative by telling you “right under your shoulder blades”, but that’s a good cue for those who aren’t too aware of the anatomy.

Fix Your Posture with These Three Simple Exercises

Whether the exercises will fix your posture obviously depends on exactly what state your back is actually in, but for people who work at a computer all day, they can be a huge help towards correcting the pain and ache that comes with poor posture.

For me personally, it’s Supta Matsyendrasana – Reclining [Spinal] Twist pose.  If I don’t do it at least once a week, it just gets worse and worse.

12-Minute Daily Yoga Sessions Could Help Improve Your Bone Health

Knowing that more than 700,000 spinal fractures and more than 300,000 hip fractures occur annually in the United States, Dr. Fishman hoped that similar findings from a much larger study might convince doctors that this low-cost and less dangerous alternative to bone-loss drugs is worth pursuing.

Those medications can produce adverse side effects like gastrointestinal distress and fractures of the femur. Indeed, a recent study published in Clinical Interventions in Aging found that among 126,188 women found to have osteoporosis, all of whom had Medicare Part D drug coverage, only 28 percent started bone drug therapy within a year of diagnosis.

Many of those who avoided drugs were trying to avoid gastrointestinal problems.

On the other hand, yoga’s “side effects,” Dr. Fishman and colleagues wrote recently, “include better posture, improved balance, enhanced coordination, greater range of motion, higher strength, reduced levels of anxiety and better gait.”

Source: 12 Minutes of Yoga for Bone Health

I want to believe, but the study had no control group and the exercise is self reported.

Ladies: Don’t Be Afraid of Chest Workouts

Workouts that include dedicated chest routines will improve your upper body strength, posture, and confidence. Unfortunately, many ladies discount these chest-acular benefits from fear based on misguided notions. Here’s what you need to know about chest exercises and how they actually affect your—ahem—ta-tas.

Source: Ladies: Don’t Be Afraid of Chest Workouts

It’s another myth that needs to die.

Court Rules Bikram Can’t Copyright Practice That Has Existed For Thousands of Years

Sure, DC Comics can copyright the Batmobile. However, Yoga guru Bikram Choudhury, infamous for his hot yoga, cannot copyright his popular 26-posture sequence that also contains two breathing exercises, a federal appeals court ruled Thursday.

Source: Guru denied copyright protection for Bikram yoga sequence of postures

What we identify as the practice of Yoga is actually quite new.

Though Yoga is first mentioned by name in some 2,500-year-old Hindu religious texts called the Upanishads, this is actually a term relating to a method of strapping horses together. It is actually the origin of the word Yoke. For the Upanishads yoga was used as a metaphor for a mental prayer technique and only mentioned one physical posture—which is to just sit in a comfortable way so as to make meditation comfortable.

In the 19th century, an Indian prince came up with something resembling what we now call Yoga. His manual was called the Sritattvanidhi and it listed 122 poses—mostly taken from Indian gymnastics. What really kicked the trend into overdrive was the influence of the Imperial British, as they were undergoing their own health craze at the time—and so this union of the too gave us what we now identify as Yoga.

Fast forward to B.K.S. Iyengar—the father of modern Yoga— when he comes up with the idea of combining these exercise techniques with some of the teachings described in old Hindu texts like the Yoga Sutras.  Good read for anyone who is interested.

Classes can be unique to the instructor, even within styles.  But my experience of taking yoga almost 20 years ago is different than what I’ve seen recently.  Some add in some pilates, some aerobics…  Not my cup of tea, but it is nice to get some variety.

How to Turn Yoga into Badass Exercise with Advanced Poses

Yoga can be more than a relaxing way to spend a rest day. It can be a challenge in itself: you can build serious strength working up to impressive poses like Crow or Dancer.

Source: How to Turn Yoga into Badass Exercise with Advanced Poses

What’s advanced depends on your ability. I can hang out in Crow, have some difficulty getting into Stork …but wrapping my leg around for Eagle? The squat portion isn’t an issue. My Half Moon is getting better – it’s not the pose, just the balance. But my hips are incredibly loose – my leg will fall out of Toe stand, double pigeon is more comfortable for me to sit in than cross legs.

My take is that we all have at least one yoga pose that we can do really well. Might not be the one we want…

Practice Downhill Running to Prevent Soreness (and Get Faster)

Proper downhill running technique and strong quads are important to reducing soreness as you take to the trails. Below, the experts weigh in on how to descend without getting hurt.

Source: Tips for Downhill Running

Be cautious of downhill running if you have knee (or ankle) problems though because running downhill adds a lot of impact that your muscles may not be able to absorb.

Don’t Fix Your Yoga Pose By (Just) Looking at the Instructor

You’re in yoga class and your favorite teacher is guiding you with crystal-clear instructions, but you can’t help it—you glance over your shoulder at the girl next to you to see how she’s doing triangle pose. You want to check that you’re doing it “right”… and, yes, see how you measure up (and how in the world can she get her hand all the way on the ground like that?!).

Source: Why Your Yoga Pose Will Never Look Like the Instructor’s (and That’s Good!)

A large part this is having an instructor, who is capable of assessing your posture and correcting where necessary.  No correction is better than poor correction – who wants injuries?  But no corrections means you can’t hope to improve either.