Can You Really Exercise Yourself Taller?
Straighten up your act and avoid the WFH slump that’s robbing us of our true stature. Here’s how to seemingly grow taller after 40 years old
Walk tall and improve your posture.
THE BRIEF
Time to read: 2 minutes 40 seconds
Time to action: 5 minutes, 4 exercises
Mantra: ‘Good posture and an attitude let you get away with anything’ - Lorna Landvik
Main message: 4 simple techniques to keep you walking tall
Stat: 73% of Brits are unhappy with their posture*
We will never lie to you about what it’s like to look for peak health and fitness performance in your 40s. Yes, we firmly believe your best years are ahead of you. It’s hard to fight a decline in hearing or in sight, and sadly, we do all tend to get just that bit shorter. But there’s good news - some of your size reduction is self-inflicted and can be sorted to restore you to former stature. The strain on your neck, shoulders and back from sitting, hunching, and looking down often leads to pain and tightness in the upper and mid back (thoracic spine) once you hit the magic 40. Thankfully, as well as the simple option of ‘look up more, sit up straight, pull your shoulders back, there are other options for self-improvement open to the Gen Xer looking to stand taller.
Test your spine
Try reaching both arms behind your back to test if you have overworked your thoracic spine. Now, repeat this while slumping forward. You could feel an increased tightness in the shoulders and thoracic spine. If you do, as few as four proactive exercises can help you stay true to your form. It’s just one for each decade, surely you can give your body that?
Tubing Tango: Master the Shoulder Retraction
To start your journey toward better posture and upper body strength, grab an exercise band or tubing and find a sturdy anchor point, like a pole or a securely fastened closed door. Position the tubing at waist level and hold one end in each hand. Maintain your elbows close to your sides, bending them to form 90-degree angles. Now, envision your shoulder blades coming together as you gently pull the bands. Hold this empowering pose for 3-5 seconds, then repeat it 10-12 times in 2-3 sets.
Scapular Magic: Embrace External Rotation
Unlock a more muscular upper body by beginning with arms at your sides; elbows gracefully bent to 90 degrees. Grip the elastic tubing's ends with both hands, and initiate the magic by squeezing your shoulder blades together. Keep your elbows in close contact with your sides while gradually guiding your hands outward in external rotation. This dynamic exercise requires 10-12 repetitions over 2-3 sets.
Foam Roller Fiesta: Get Your Spine Grooving
For a nurturing treat, lay a foam roller beneath your upper back, knees comfortably bent, and feet resting flat on the floor. With hands gently positioned behind your head, subtly draw your elbows closer together. As your head relaxes and rests atop the foam roller, extend your thoracic spine gracefully over it. Delight in the sensation as you slowly roll up and down your spine. If you encounter a tender or tight spot, linger there for 5-10 seconds, gradually working through your entire thoracic spine for a few blissful minutes.
Cobra Charisma: Rule the Upper Body
Unleash the strength within by assuming a prone position on the floor, arms resting at your sides and palms upward. Begin by lifting your head off the floor, then let your shoulders retract as your upper back gently rises. Hold this stance for 3-5 seconds and repeat it 8-10 times. If discomfort arises during any exercise, stop immediately. If the discomfort persists, consult a healthcare professional.
These four simple exercises are your gateway to better posture and a stronger upper body.
DR DRAGON
A GP for an eclectic community, Dragon is a prolific author in the world of health. Award winning for his content creation and ability to answer the ‘actual’ questions asked of him, his theories are always worth listening to in looking for those little things that can make a real difference in our lives.
STUDIES:https://www.information-age.com/new-report-finds-73-brits-unhappy-posture-7595/ 