The PERFECT Daily POSTURE ROUTINE! (UNDO SITTING! FOLLOW DAILY!)

“ITS TIME TO STAND UP!”

If you sit for more than 6 hours a day uninterrupted, you are 40% more likely to die in the next 15 years.

Now I get it that there are a whole bunch of reasons and factors that make that stat appear frightening is, but it is. We are sitting now more than ever we have in our lives. We all know that sitting too much is not good. Not only does it wreak havoc on your body in the form of rounded shoulders, a forward head, and low back pain but it also causes some systemic side effects that can make it harder to burn fat and stay at the appropriate weight.

So what I’m going do today is to give you a GAME PLAN, a solid easy to follow, step by step GAME PLAN, a simple to follow daily posture routine that you can do to fix your posture at home. It isn’t a long drawn out posture workout at home that is going to take you hours to do. In fact, this is an easy posture workout with no equipment to help undo the damage being done to your body by sitting too much. Sound’s interesting? Let’s hop into it!

So the first step in learning how to fix your posture is to do a simple bar hang first thing in the morning for just 60 seconds. A bar hang decompresses your spine. If you don’t have a pull-up bar you can easily do this by pushing your hands down onto a countertop in your kitchen and lifting your body a bit. Be sure in both cases to keep your toes in contact with the floor to prevent the core muscles from tightening and getting in the way of the spinal effects you are after.

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GAME PLAN- G B S

G B S Stands For GRAB, BRIDGE, SQUAT

To make these posture exercises work all you have to do is set a timer on your phone for 30 minutes. When the timer goes off you are simply going to stand up and perform one of these moves. None of them will take you longer than a minute. When you are done, sit back down and resume working and reset your timer. The next time it goes off just stand up again and perform the next one in line. Keep rotating the posture correction exercises throughout the day every 30 minutes. If you happen to forget one or two, don’t worry. The key to your long term improved posture is to get in the habit of not just sitting without doing anything.

The Grab consists of placing your hands on your own butt. Heels of your palms on the top of your pelvis with the fingers running down the cheeks. Push forward to create an extension of the hips while opening up your tight shoulders and allowing your hips flexors and chest to loosen up. Hold for just 15-20 seconds. Repeat one more time, this time actively contracting your glutes and scapular muscles to get into the position even easier. 20 seconds is all it takes here and then sit back down and resume working.

The next time you will quickly lay on the floor to perform 5 reps to each side of the glute bridge and reach over. This powerful posture correction exercise is one that will awaken the glute muscles and allow you to reinforce hip flexor flexibility and thoracic spine mobility. Complete your reps and get right back to work once again.

If you are wondering how to perform a glute bridge, no worries I’ve got you covered. here is the link to my Glute Bridge post.

Finally, the squat is the last exercise in the sequence in learning how to improve posture while at work. Instead of performing reps of squats, however, you are actually going to be just sitting in a deep squat position. This opens the hips and helps to retain deep hip flexion capability, which is something that oftentimes gets sacrificed in arthritic hips. Reach your arms up overhead and press them into the wall. See if you can eventually touch your hands together while keeping them pressed on the wall. 4-6 reps is enough here whether you can or cannot.

THE BOTTOM LINE

If you are working out right now that isn’t enough to undo the damage and get better posture. Even an hour and a half a day of training aren’t going to cut it. If you are sitting too much, exercises are needed to specifically help undo the damage. That said, face pulls are always something that could and should be added to your workouts in order to strengthen the postural muscles that are often too weak to work properly.

So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because I post new posts every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!

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Am I Performing Dumbbell Rows The Correct Way? Watch this!

One-armed dumbbell rows are one of my favorite and most commonly performed exercises in the gym.  Given their minimal equipment requirement of just a single dumbbell and an optional bench, they are actually a great exercise for home workouts too, since you can do them with your hand supported on a piece of furniture. But, the problem is, the one-armed dumbbell row is also one of the most abused and poorly performed exercises which can quickly ruin your back up and down your spine if you don’t fix how you’re doing them.  

In this post, I’m going to tell you how to perform a dumbbell row safely so you can build your muscles without wrecking your back. So without any delay let’s hop into it!

The problem with the one-armed row starts with the position of your feet during the exercise. If you let your feet get too close to your arm planted on the bench you will be forced to row too high which will take the focus of the exercise away from your lats. Instead, you will build up your upper back with the dumbbell row far more than your lats and lose out on the benefits of the exercise for building a bigger wider back.

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How to fix this?

To fix this, take a step back with your foot that stays on the ground and slide the knee that is on the bench further back on it.  Then, reach forward more with your hand that is supported by the bench.  Not only will this help you to put the lat more on stretch and get it involved in the movement more but it will help you to start fixing the second and much more serious problem we commonly see and that is the bad positioning of the thoracic spine.

When you row, either with a dumbbell or standing with a barbell for that matter, you must be able to stick your chest out and get into thoracic extension.  If you cannot, then by virtue of the fact that your spine is one continuous unit, will find that your lumbar spine has a harder time getting into the proper position which can leave you at risk for a lower back strain. 

The two tips you want to visualize to ensure that you can get your back into the right alignment to perform the row is

  • first, you want to raise your butt up towards the ceiling or hip hinge.
  • The second is that you want to stick your chest out as far as you can.

If you can do both of these then you will not only get more from the exercise but also you will be doing it as it was intended. 

The Bottom Line

The one-armed row is not a bad exercise.  It just happens to be one of the most common exercises that are performed in the wrong way quite often.  If you are knowingly doing this wrong then it will be easy for you to fix this after just watching the correct form.  If you are struggling to do it right I would advise you to use the mobility techniques a few times to allow your mobility to improve enough to do the exercise more safely.

So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because i post new posts every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!

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