For those of you who are dealing with discomforts which prevent you from getting out of bed and performing a full exercise routine, do not despair. I’m going to explain to you the benefits of simple movements, and how any movement is effective in improving your overall wellness.
it’s important to know that everything is first created in the mind, and then made into physical form. Just look around your house and notice that everything was first thought up by someone, and with that thought, it was then created. Use this concept as an exercise. When you wake up in the morning, before getting out of bed, start building your mental muscle of imagination. In time, your physical muscles will follow.
Day dream about what you really want, and live that dream in your mind. Use all of your senses for this exercise and know that it is true because “whatever the mind can conceive and believe, the mind can achieve,” Napoleon Hill.
Next, create a plan on how you are going to make your dream come true by writing out, in detail, what you will act on to make it happen. Review this daily, and act on it daily.
The Core Four:
Now, sit up in bed and begin to improve your posture. There are two types of posture, physical posture, and mental posture. By improving them both, you will open up your spirit and allow all of God’s and nature’s goodness to flow to and through you. Four great exercises to improve your overall posture are “The Core Four.”
1.Slouch Overcorrect Technique:
The first exercise is the slouch overcorrect technique. This was invented by Robin McKenzie a world famous physiotherapist from New Zealand. The technique consists of getting into a poor posture and then self correcting into a good rigid posture. So do this now. Slump down and feel how you’re breathing. Do you feel more constricted, are you breathing more shallow? Become aware of the thoughts you are having. Notice that when you are in a position of less energy, thoughts of less energy may accompany you.
Now, let’s get out of this position. Bring your collar bones up and out, shoulders back, and head up high. Put a smile on your face. Notice how you feel. Scientific studies prove that power poses, which are nothing more than exaggerated good postures, decrease stress hormones and improves testosterone. This single exercise will activate renewed energy to flow to and through you creating a sense of wellbeing and happiness. Now back off about 10% from your good rigid posture and sit up strong and comfortable.
2.Shoulder Blade Squeezes:
Continue to keep your good posture and remain in this energized position as you begin to squeeze your shoulder blades together. Imagine yourself cracking a walnut in between your shoulder blades. Do this 10 times, and breath. Do this another 10, and then another.
3.Backward Shoulder Shrugs:
Next raise your shoulder blades up and back. Make sure to roll them backwards. feel your chest open up as you take a full breath in through your nose. Let your lungs fill with air, and then exhale through your mouth. Breathing improves mental clarity and moves oxygen rich blood throughout all of your major organs which in fact improve your immune system, cardiovascular system, and digestive system. Do these shoulder shrugs 10 times and breath. Do them another 10, and then another.
Lastly, tuck your chin back and then relax. This is not tilting up or down, but instead straight back just like opening a dresser drawer. perform this 10 times. Do this another 10, and then another. This movement will be subtle and effective but will assist in improving your neck posture ridding yourself from headaches and tight shoulder muscles preventing a common dysfunction known as forward head posture.
Jeff LaBianco is a Doctor of Physical Therapy, Certified Strength and Conditioning Specialist, and Certified in Applied Functional Science. He has been rehabilitating patients who suffer from orthopedic, neurological, and postural impairments for the past 13 years. As a healthcare professional and human movement expert, Jeff understands the importance of function and the application of good postural habits. Jeff has worked in a variety of therapy settings including outpatient clinics, sport therapy clinics, acute care rehabilitation hospitals, skilled nursing facilities, and home health care.
Jeff is a published author with his book titled “Defying the Pains of Gravity using Proper Posture Technique.” This book helps his patients and healthcare workers better understand the importance of good posture and lifting technique. Jeff has written articles featured in ADVANCE Magazine and Women’s Day Magazine while making his T.V debut on Channel 15 ABC news educating the public on the Benefits of Good Posture.
Jeff is the founder and CEO of Whole Personal Development, LLC who’s mission is to help individuals break free from their limiting beliefs and become the best version of themselves through continuous growth of the body, mind, and spirit.