Learn how to correct your posture in just 4 movements!
And how would you do it?with the help of Jeff Cavalier. He was the Mets’ chief physical therapist for his three years in New York and now he’s a YouTube sensation.He delivers clear information without noise ATHLEAN-X’s YouTube channel.
Trust Cavaliere when you want to make adjustments to your daily routine to reduce discomfort and pain. The following paragraphs are based on his insights on correcting posture in just his four movements.
How to correct your posture in just 4 movements
Those who struggle with poor posture are probably aware of the concern and would welcome a direct approach to addressing it. Cavaliere presented his four-step plan targeting the most common postural abnormalities to quickly achieve improved upright posture. This plan shows you how to deal with problems such as round shoulders, a hunched back, a bent neck, forward head, and a tilted pelvis.
By incorporating the simple exercises provided, you’ll see visible improvements almost immediately and set the course for lasting bad posture correction.
The main problems for people with poor posture are the neck, shoulders, mid-back, and pelvis. For example, sitting for long periods of time, such as sitting at a desk or driving, often results in hunched shoulders and a hunched upper back.
In response to pulling the head downward, tilting the head upward is often done to maintain a straight forward gaze. Unfortunately, this compensatory effect causes the neck to arch excessively and weaken the deep flexors of the neck. Additionally, the forward curvature of the upper spine often causes the pelvis to tilt backwards and rotate underneath. This incorrect alignment leads to hamstring strain and lower back weakness.
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Luckily, for each of these problem areas, there are targeted solutions that can effectively correct your posture problems without spending a ton of time each day. These exercises are efficient and effective, but consistent adherence is essential to achieving lasting correction. Note that coping with posture is a process, and habits that impair posture may have been formed over a lifetime, but it is unrealistic to expect immediate correction within an hour. please.
Here are four posture-correcting moves from Cavaliere:
- extension of the thoracic spine
- pull face
- flexor of the neck
- anterior tilt of the pelvis
While not an immediate fix, these postural corrective exercises have immediate benefits in terms of increased mobility in the affected areas, making it easier to perceive increased mobility and freedom. Continual consistency can permanently change your posture, resulting in increased strength and a more attractive appearance.
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An important consideration with respect to posture and physical exertion is the importance of avoiding weightlifting when the body is out of alignment, as mentioned earlier. Approaching weightlifting with bad posture only reinforces the dysfunctional pattern.
This approach can lead to compensation of other parts of the body’s kinetic chain and potentially cause injury. Prioritizing postural correction before focusing on strength training is a smarter strategy that ultimately reinforces your newly established optimal posture.
Watch the video below by Jeff Cavaliere to learn more about the four movements for correcting posture, how to perform them, and why they work so well.
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Nutrition alone cannot prevent injuries, but maintaining a healthy, balanced diet can play an important role in supporting overall health and reducing the risk of certain injuries. can. Proper nutrition provides the body with essential nutrients and supports various physiological processes that contribute to injury prevention. Here are some ways proper nutrition can help.
- Bone Health: Adequate intake of calcium, vitamin D and other essential nutrients promotes strong bones and reduces the risk of fractures and stress fractures.
- Strength and Recovery: Adequate intake of protein, important for muscle repair and growth, helps maintain muscle strength and support recovery after exercise and physical activity. Strong muscles improve stability and reduce the risk of musculoskeletal injuries.
- Ligament and Tendon Health: A diet rich in vitamins, minerals and antioxidants supports ligament and tendon health and integrity, reducing the risk of sprains, strains and tendonitis.
- Reduce inflammation: A diet rich in anti-inflammatory foods such as fruits, vegetables, whole grains and healthy fats can help reduce chronic inflammation in the body. Chronic inflammation contributes to injury progression and can slow the healing process.
- Weight Management: Maintaining a healthy weight through a balanced diet reduces strain on joints and reduces the risk of injury, especially during weight-bearing activities.
- Hydration: Staying properly hydrated supports optimal joint lubrication, muscle function and overall physical performance. It helps prevent dehydration-related problems, such as muscle cramps and fatigue, which can increase your risk of injury.
Nutrition is an important aspect of injury prevention, but it must be combined with other preventive measures such as proper warm-up and cool-down routines, good training technique, rest and recovery, and overall good physical condition. Consulting with a medical professional or registered dietitian provides individualized guidance on nutritional strategies that support injury prevention based on individual needs and circumstances.
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