To Learn More About Your Menopause Body
Including :
- Anti aging skin care
- How and why hormones change
- Hot Flashes & Mood Swings:What You Can Do
- Night Sweats: Why they Happen
- Dysfunctional Bleeding-What To Expect
- Irregular Periods: What They Mean
- MidLIfe Skin Snafus
- The real truth about HRT
- What to expect when you stop hormone therapy
- How to make sex feel good again
- How To Look Younger Without Surgery
- Female Sex Products That Really Work
- Natural Hormones: The REAL Truth
- How Mother Nature CAN Help
- How Exercise Can Change Your Sex Life
And So Much More !
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Better Posture Now: The 1 Minute Solution!
Although changing our posture may seem like a daunting, time consuming task, experts say real change can come about fairly quickly. Novak says you can begin the process in less than minute, with an "instant" re alignment technique for joints and bones.
How's it done? "From either a standing or sitting position, simply lift your sternum, (the breast bone in the center of your chest) up just an inch or two – it will dramatically change what is going in with your posture instantly," says Novak, who details several other similar techniques in her new DVD.
What's technically going on, she says, is you are lifting your rib cage up off of your midsection and stopping the curve in the back that takes place when you slump forward. But even more importantly, she says " it helps you get your head back over your shoulders where it belongs, plus it takes the stress off of the back and neck muscles."
Novak says doing that one movement every time you are aware you are slumping forward will net you some real change in your day-to-day posture in as little as 3 weeks time.
"If you also add in a motion where you squeeze your shoulder blades together towards your spine, and tuck them down as if you were trying to put them in your back pocket, you'll begin to strengthen the back muscles that will give additional support to your posture, so you may even see results sooner," says Novak.
Bottsech says if you want to increase your muscle strength even more, try a few exercises that build core strength, as well as upper back strength, so that you're mid section can be well supported.
"When your core and your upper back are strong it not nly makes it easier to stand up tall and straight, but it also helps overcome some of the health-related problems created by the muscle imbalances of poor posture, including lower back pain and neck pain," says Bottsech.
To help get you started Bottsech offers these three quick and easy core strength posture builders. Be sure to check with your doctor first if you have any back, neck or spine issues. And if any exercise causes pain or is extremely difficult to do, stop and consult a physician or a personal trainer before continuing.
1.
Pelvic Tilt – Lie on your back with your knees bent and feet on the floor. Place a folded towel under your lower back. Engage your abdominals by drawing your navel towards your spine as you press your lower back into the towel. Hold 5 seconds and repeat 10-15 times.
Pelvic Tilt – Lie on your back with your knees bent and feet on the floor. Place a folded towel under your lower back. Engage your abdominals by drawing your navel towards your spine as you press your lower back into the towel. Hold 5 seconds and repeat 10-15 times.2.Arm Sweeps – Sit on the floor with your knees bent, your heels touching the floor and your toes lifted. Extend your arms to each side and rotate, lifting your right arm towards the ceiling, as your left arm touches the floor behind you. Reverse and have your left arm point to the ceiling while your right arm twists to touch the ground behind you. Repeat 10 to 15 times.
Arm Sweeps – Sit on the floor with your knees bent, your heels touching the floor and your toes lifted. Extend your arms to each side and rotate, lifting your right arm towards the ceiling, as your left arm touches the floor behind you. Reverse and have your left arm point to the ceiling while your right arm twists to touch the ground behind you. Repeat 10 to 15 times. 3.Cross Over Crunch- Cross Over Crunch – Lie on the floor with knees bent and feet flat on the floor. Place one hand behind your head for support. Engaging your abdominal muscles, slowly lift your head, neck and shoulders and bring left elbow to your right knee. Lower slowly and repeat on opposite side.
Cross Over Crunch- Cross Over Crunch – Lie on the floor with knees bent and feet flat on the floor. Place one hand behind your head for support. Engaging your abdominal muscles, slowly lift your head, neck and shoulders and bring left elbow to your right knee. Lower slowly and repeat on opposite side.To read more about the health benefits of good posture visit WebMD.com -
where you'll find more posture tips from these experts!
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