Week 1- Best Exercises for Posture

Today the Best Exercises for Posture: Week 1:

  • Introduction video
  • Instruction videos for each exercise
  • LINK to the Daily Exercise Video for Week 1 and
  • 90 Day tracking PDF

90 Days ☀️ 5 🖐🏼 Simple Exercises that’ll improve your posture.

You’ll enjoy all the body benefits that go along with a balanced spine in a matter of weeks!

 

🎯 This Week’s Self Care Tip:

Get acquainted with each of the best exercises for posture & run through routine 2x.

Goal broken down into daily actions:

  • Aim to have 1 exercise under your belt each of the first 5 days
  • Days 6 and 7 practice the routine in its entirety.
  • Then begin your 90 day count!

👍🏻 If you are doing a restart:

Introduction Video: Best Exercises for Posture

Exercise that benefits your ENTIRE Body!

Did you know that it is the consistency of using ALL your muscles when exercising that is the element that has the most positive benefit on your entire body including your posture.

Research shows using ALL your muscles consistently provides more benefit for your entire body than does the

  • level of difficulty or
  • intensity of exercise.

The molecular understanding of exercise impacts in different organ systems reinstates that daily exercise is the most powerful lifestyle intervention against chronic diseases. (1)

That’s Great news for all of us.

Especially for those who are exercise avoiders because they do not feel they have

  • the energy
  • time or the
  • extra umph

to take on a ‘difficult or intense exercise routine’.

In 90☀️ Days 5 🖐🏼 Exercises we use all our muscles in a way that optimizes our posture too!

Done consistently and waalaa exponential results!

The Best Exercisess

Strengthen Postural Muscles First.

When you consistently use your postural muscles you develop and maintain a stable foundation for all other activities you engage in.

This is why the same foundational work is as relevant for couch potatoes through to top-level athletes.

The foundation of balanced postural muscle pull is key to health span as well as handling the higher intensity or endurance we want to apply to the body. (if we want to push more)

…Movement of the body or any of its parts involves considerable activity from those muscles directly responsible.

Muscle is the only biological tissue capable of actively generating tension.

This characteristic enables the human skeletal muscle to perform the important functions of maintaining upright body posture, moving body parts, and absorbing shock.
For functional body motions to take place, the muscles producing movement must have a stable base from which to work from. (2) ( underline added)

This routine of the best exercises for posture is a foundational routine for you.

Start with the number of reps of each of the 5 exercises that work FOR YOU.

That and pay CLOSE attention to your positioning. Positioning is critical which is why I made separate instructional videos.

Position is ALWAYS key to exercise. ALWAYS.

Letting your back up a little, or fudging a proper set up to ‘get through’ an exercise works against you.

PLEASE always keep all parts of your body in proper position. NEVER sacrifice form for a repetition. 🤗. Thank You.

Okay so day in and day out doing the reps you can do in proper position you will find your consistency will pay off.

 

Consistency of the best exercises for posture is what builds and then maintains

  • muscle function
  • joint protection
  • nerve protection
  • organ protection

Even

  • metabolism
  • mood
  • balanced immune function

Consistently using all your postural muscles also helps you avoid overtraining syndrome if and when you do decide to push to the max.

This is because creating a good postural foundation tempers the body’s response to excess exercise.

Excess exercise can promote the OPPOSITE desired result like injury as well as:

– increased body fat
– decreased libido and
– worsening mood. (3)

This is because inflammation is one of your body’s protection mechanisms and muscle growth mechanisms as well.

A body inflammed doesn’t want to use body fat (I cover how the body uses body fat in Part 1, Part 2).

blank
person trying to button pants but belly is in the way. Text to lose bodt fat part 1 and mo pointing to cell model.

Plus inflammation negatively impacts mood, libido…..

Your Muscle/Skeletal foundation is the fountain of youth.

The benefits of consistent exercise reach all our systems throughout our life span- including helping to extend it.

Okay so you are sold on the consistency but HOW do you get yourself to BE consistent?

We put 3 things in place.

1st Know the WHY behind the 5 best postural exercises so it can act as a strong initial motivator. We are covering that today.

2 Know HOW the exercises you are doing positively influence the rest of the body simultaneously.

A larger payoff is more motivating.

I will share this larger payoff information with you each week.

3 Leverage and layer the exercises for ongoing advancement while staying in a reasonable amount of time commitment.

Advancing what you’ve done each week is exciting.

Progress is very motivating.

Each week’s exercise video has the advancements built in.

The end of this post has a link to the Week 1 Exercise Video of the best posture exercises.

This way you can keep the link and return to it daily without scrounging around.

You can also subscribe to the Simplify Self Care with mo Youtube channel and use the 90 days ☀️ 5 🖐🏼 Simple exercise playlist.

mo Best Postural Exercises

Now here’s HOW the best postural exercises positively influence your body exponentially.

 

Best Exercises for Posture Instruction Videos:

Exercise 1 Lower Ab exercise

Improves the muscle tone of your lower abs and will also begin the slow shift of any excess lower and upper spinal curve.

Isolating the muscles with the specific positioning means we can protect all our other joints while placing the muscle in an optimal position to reap the most effective muscle work possible.

Exponentially this lower ab muscle work improves results of the Upper back/shoulder and deep spinal muscles. This is why these exercises are able to improve neck humps; shoulder rounding, too!

The Instruction Video 😁 Fix a belly pooch 🤓 Intro & Instruction for #1 Exercise provides you with the:

  • positioning,
  • breathing cues and
  • action.

*Very important. I cannot seem to say this enough. When it comes to lowering your legs in this AB exercise:

Lower IS not = Better.

How low you have your legs go depends on your:

  • torso length,
  • your present strength of your lower 1/3 of your abs
  • plus much more.

PLEASE you will get results IF you lower your legs to the point where you can still keep your ENTIRE back plastered to the surface. Your back MUST remain flat at all times!

I’m pointing this out because I have this conversation practically daily. 🤗 🔗 Post How to Fix a Belly Pooch

Exercise 2 HPA Axis 4-7-8 breathing

HPA Axis 4-7-8 breathing is purposely placed here because as we initially use the lower ab exercise we have the tendency to tense our shoulder and neck muscles.

We want our muscles to get used to a quick release.

Using our 4-7-8 breathing technique habitually will provide the reset/release and at the same time train our vagal tone. This in turn helps to train/balance our cortisol.

For detailed information/instruction on 4-7-8 this video: Calm mind relaxed body is the video to start with. 🔗Related Post. HPA Axis

This week’s 3rd exercise is focused on releasing your Neck & Shoulders.

It not only encourages the release of tension in the muscles of our shoulders and neck region it enhances our morning cortisol which in turn positively enhances all of our systems.

Details how this works in Wake up Happy Train Your Cortisol.

Exercise 4 Spine Stabilizer

Our Spine Stabilizer training done in an armless Chair using the breathing technique taught in Train this one muscle and the Exercise routine Fix your Neck Hump.

This 4th exercise uses your:

  • spines stabilizing muscle,
  • your deep postural muscles,
  • your vagus nerve is strengthening promoting balance of your entire nervous system,
  • your intestines are positively impacted as well as
  • your neck, shoulders and arms.

 

It’s a phenomenal upper body sequence giving a lot of payoff. Detailed instructions for how to position & do the movements are in Fix Your Neck Hump Instruction video.

Lastly this week the 5th Focused Action

Take a minute to grab your favorite scent and use it.

 

It is a passive Simple Self Care exercise that positively impacts

  • you
  • your mood,
  • your nervous system.

I share exactly how in: 🔗 Post SCENT How Sense Of Smell Reduces Stress

In the upcoming weeks we’ll be layering on to the week before without making the routine longer:

Each week we will slowly, methodically, CONSISTENTLY, build on the week before helping to:

  • progressively challenge your muscles
  • while always moving at the BEST SPEED for YOU.

☀️ SIMPLE Self Care TIP:

As you roll out of bed grab your phone or tablet and push play!

Knock the routine off before you exit the bedroom!

You are going to LOVE the way your micro decision of doing the routine first thing upon rising positively influences your self care the rest of the day!

I can say this with 100% confidence! If you take me up on it I promise you’ll be feeling like you can take on the world!

Try it! ☀️ 90 days 5 🖐🏼SIMPLE Exercises. The Best Exercises for Your Posture and your ENTIRE BODY!!

I KNOW you will NOT regret it.

You’ve Got This!!!

Here’s the link to this Weeks routine and tracking pdf.

Week 1 Daily Routine
blank

 

Sorriento, Daniela et al. “Physical Exercise: A Novel Tool to Protect Mitochondrial Health.” Frontiers in physiology vol. 12 660068. 27 Apr. 2021, doi:10.3389/fphys.2021.660068

Cadegiani FA, Kater CE. Body composition, metabolism, sleep, psychological and eating patterns of overtraining syndrome: Results of the EROS study (EROS-PROFILE). J Sports Sci. 2018 Aug;36(16):1902-1910. doi: 10.1080/02640414.2018.1424498. Epub 2018 Jan 9. PMID: 29313445.

Mul, Joram D et al. “Exercise and Regulation of Carbohydrate Metabolism.” Progress in molecular biology and translational science vol. 135 (2015): 17-37. doi:10.1016/bs.pmbts.2015.07.020

Brown, Justin C et al. “Cancer, physical activity, and exercise.” Comprehensive Physiology vol. 2,4 (2012): 2775-809. doi:10.1002/cphy.c120005

da Silveira, Matheus Pelinski et al. “Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature.” Clinical and experimental medicine vol. 21,1 (2021): 15-28. doi:10.1007/s10238-020-00650-3

Cartee, Gregory D et al. “Exercise Promotes Healthy Aging of Skeletal Muscle.” Cell metabolism vol. 23,6 (2016): 1034-1047. doi:10.1016/j.cmet.2016.05.007

Cadegiani FA, Kater CE. Body composition, metabolism, sleep, psychological and eating patterns of overtraining syndrome: Results of the EROS study (EROS-PROFILE). J Sports Sci. 2018 Aug;36(16):1902-1910. doi: 10.1080/02640414.2018.1424498. Epub 2018 Jan 9. PMID: 29313445.

Argilés JM, Campos N, Lopez-Pedrosa JM, Rueda R, Rodriguez-Mañas L. Skeletal Muscle Regulates Metabolism via Interorgan Crosstalk: Roles in Health and Disease. J Am Med Dir Assoc. 2016 Sep 1;17(9):789-96. doi: 10.1016/j.jamda.2016.04.019. Epub 2016 Jun 17. PMID: 27324808.

Youtube channel: Simplify Self Care with mo Video Links

Links to the Info & Instructional Videos Mentioned on Simplify Self Care with mo Youtube channel:

🔸 Lower Abs: https://youtu.be/__dkzsPb6NI

🔸 4-7-8 Breathing Technique: https://youtu.be/mQvZ04xMbRA

🔸 Wake Up Happy Train Your Cortisol: https://youtu.be/_4lbL9xxf8w

🔸 Spines #1 Stabilizer: https://youtu.be/LRkvwwjDyS4

🔸 Spine Stabilizer Ex Instruction: https://youtu.be/_66-DVkSrVY

🔸 Fix This Hump: Upper Back: https://youtu.be/5rVqKbKI8Ps

🔸 Ex Instructions Fix this Hump: https://youtu.be/RKWdtvqfz6A

🔸 Pooch Fix: Intro & Ex: https://youtu.be/__dkzsPb6NI

🔸 How Scent WORKS!: https://youtu.be/yJEMh9XlL30

🔸 90 ☀️ Days 🖐🏼 5 Exercises Week 1 Daily ROUTINE: https://youtu.be/QmfQBo3fzwk

You’ve got this! 😁

Other 🌿 Posts You May Like