6 Mobility Exercises To Improve Your Posture
Whether you're working remotely or in the office, trying to stay active can seem near impossible, especially when the best part of your day is spent sitting at a desk.
However, keeping active is perhaps more important now than ever, as sitting for prolonged periods of time has been linked with a number of health concerns, including obesity, high blood pressure and even a greater risk of depression.
To add to that, sitting for more than seven hours a day can also have a negative impact on posture and joint mobility.
That’s why we’ve put together a list of equipment-free mobility exercises you can do to improve your posture and free up your joints.
WHY IS POSTURE IMPORTANT?
Having good posture is about more than looking good. It helps you to build strength, flexibility and balance which can help to reduce muscle pain and provide more energy throughout the day.
Proper posture also relieves stress on your muscles and ligaments, which can reduce your risk of injury.
HOW TO IMPROVE POSTURE?
Improving your posture helps you to become more aware of your muscles, making it easier to correct your own posture. As you work on your posture, you may start to notice some imbalances or areas of tightness.
Here are six mobility exercises to improve posture.
1. CAT-COW STRETCH
Sitting for prolonged periods is associated with a reduced range of motion in the mid-back, which can leave you feeling stiff. Practising cat-cow stretches restores movement in this area, while helping to relieve tension in your shoulders, neck and torso.
- Start on your hands and knees with your weight balanced evenly between all four points. Your wrists should be underneath your shoulders and your knees underneath your hips.
- As you inhale, look up and allow your belly to sink toward the ground as you extend your spine. This is cow pose.
- As you exhale, come into cat pose by arching your spine toward the ceiling and tucking your chin into your chest.
- Repeat this sequence for 10 slow repetitions.
2. CHILD’S POSE
This pose works to improve your posture by stretching and lengthening your spine, glutes and hamstrings. It also helps to release tension in your lower back and neck.
- Sit on your shins with your knees together, your big toes touching and your heels splayed out to the side.
- Fold forward at your hips and walk your hands out in front of you.
- Sink your hips back down toward your feet, so your bottom is aiming to touch your ankles. If your thighs won’t go all the way down, you can place a pillow under them for support.
- Gently place your forehead on the floor or turn your head to one side.
- Keep your arms extended as you relax your shoulders toward the ground.
- Hold this position for up to five minutes while continuing to breathe deeply.
3. DOWNWARD FACING DOG
The downward facing dog pose is an effective mobility exercise to relieve back pain, while also strengthening and aligning your back muscles. If practised regularly, it can help to improve posture.
- Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
- Lift your knees and hips to bring your sitting bones up toward the ceiling.
- Bend your knees slightly and lengthen your spine.
- Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
- Press firmly into your hands and keep your heels slightly lifted.
- Remain in this pose for up to a minute.
4. HIGH PLANK
The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes and hamstrings. It is also a great way to build balance and strength in your core and back - both of which are important for good posture.
- Start on all fours and straighten your legs, lift your heels and raise your hips.
- Straighten your back, so you’re in a neutral spine position, and engage your abdominal, arm and leg muscles.
- Lengthen the back of your neck by slowly looking down at the floor. Make sure to keep your chest open and shoulders back.
- Hold this position for up to one minute at a time.
5. FORWARD FOLD
This standing stretch releases tension in your spine, hamstrings and glutes, while stretching your hips and legs. As you do this stretch, you should feel the entire back side of your body opening up and lengthening.
- Stand with your feet hip-width apart, knees slightly bent and arms by your sides.
- Exhale as you fold forward from the hips and bring your head towards the floor. Tuck your chin into your chest, relax your shoulders and think about extending the crown of your head toward the floor to create a long spine.
- Keep your knees straight but with a gentle bend, so they’re not locked. This will help to protect your back.
- Touch the floor with your fingertips or reach them as far as feels comfortable. You can also wrap your arms around your legs if you wish.
- Hold this pose for 30 to 60 seconds and don’t forget to breathe.
6. WALL SLIDES
Wall slides are great for tackling rounded shoulders and forward head posture, which are often a result of chronic sitting.
This exercise activates the deep neck flexors and the mid-back area, helping you to open up through the front of the body and adopt a more upright position.
- Stand with your back flat to a wall, touching the wall with your head and your entire back, so there is no arch in the lower back.
- Place your arms out to your side with your elbows bent at 90 degrees. Your elbows and the back of your hands should touch the wall.
- Slowly slide your arms up the wall, aiming to get your arms straight up overhead while maintaining all of the points of contact mentioned.
- When you reach the top, slowly reverse the motion, pulling your elbows down toward your hips.
- If you find it difficult to maintain contact between your lower back and the wall, you may need to step your feet further away from the wall and bend your knees.
- Slowly repeat this sequence 10 times, followed by a 10 second hold in the overhead reach position.
Requiring only a fraction of your time, these mobility exercises are an easy and accessible way to improve your posture. Plus, with no need for equipment, you can even try these posture exercises during the day to break up your busy work schedule.
Whenever or wherever you choose to do them, make sure you’re finding time to keep active and look after your posture.
Want more fitness tips? Check out The Best Workouts For You Based On Your Star Sign.
RECOMMENDED READS
Your 5-Minute Mental Health Check Up
Hey there! How are you feeling?
That’s a question we don’t ask ourselves enough.
It’s quite normal for us to schedule an appointment with the dentist or doctor to check our oral and physical health, so why is it less common to check on our mental health?
So many factors are closely related to our mental health, which is why it’s important to address the small changes and approaches we can take to prioritise and care for our mental wellbeing.
According to research, one in five US adults experience a mental health problem of some kind each year, while in England, as many as one in four people experience the same issue.
That’s why, for Mental Health Awareness Week, we’ve created a quick and easy five-minute mental health check you can do every day, anywhere.
WHAT IS MENTAL HEALTH?
Mental health is how you feel in your mind and your mood. Just like your physical health, it depends on many factors, including your genetics, your environment, your circumstances, what you do to maintain it, and underlying physical or mental health conditions you may suffer from, and how they are treated.
This Mental Health Awareness Week, which runs from Monday 15th May to Sunday 21st May, addresses anxiety. Anxiety is an emotion we all experience, but sometimes it can get out of control and cause issues for our mental health.
In a survey of 3,000 adults, 34% said they experienced anxiety.
HOW TO LOOK AFTER YOUR MENTAL HEALTH
Here are just a few things you can ask yourself or do to ensure you’re doing what you can to protect your emotional wellness.
HAVE I DRANK ENOUGH WATER?
Keeping hydrated is key for both your physical and mental health. When you don’t drink enough water and start to become dehydrated, your body triggers warning signals that you’re in a ‘life-threatening’ situation and starts kicking up stress hormones, particularly cortisol. An increase in cortisol is connected to anxiety, depression and mood disorders.
Carry a bottle of water with you to keep your hydration levels topped up. If you’re someone who likes more structure, you can use alarms or trackers to remind you that drinking water is part of your self-care.
HAVE I EATEN THE RIGHT FOODS TO FUEL MY BODY?
Diet and lifestyle can have a profound effect on our mood and research reveals there’s a direct link between what we eat and how we feel.
There are plenty of foods and nutrients that can put a smile on your face and make you feel awesome. When we’re stressed, it’s tempting to reach for comfort foods like pizza and sugary snacks that give us a temporary ‘high’. However, these foods can soon leave you feeling exhausted, jittery or sluggish.
Food high in fibre, as well as fruit, veg, nuts and seeds are more beneficial to your mental health. Discover our very own nutritious mood-boosting recipes here.
DID I GET ENOUGH SLEEP?
Anyone who has struggled with sleep will know what a difference it makes to our bodies, minds and ability to function.
For many people, sleep is often the first thing that suffers when they’re struggling with their mental health. The CDC recommends adults get between seven and nine hours of sleep a day.
If you’re struggling with your sleep, there are a few simple changes you can make, including:
- Establish a bedtime routine;
- Avoid tech and caffeine before you go to sleep;
- Practice meditation/relaxation.
READ MORE: How To Fix Your Sleep Schedule
GET OUTSIDE
Humans are hardwired to need time in nature, as we evolved to prefer environments where we had fresh water, sunlight, and nature because those provided us with the resources we needed to survive. But, nowadays, nature doesn’t just allow us to survive, it helps us to thrive.
Spending even small bursts of time outdoors can greatly benefit your mental wellbeing. A 2019 study found that spending just 20 minutes outside significantly lowered stress hormone levels.
MOVE YOUR BODY
Okay, so this one is our thing for sure. Keeping active has so many benefits, mentally and physically - from lifting weights to flowing yoga.
Regular movement throughout the day can boost your mood, reduce stress and refocus your mind.
Partner some fresh air with your movement to elevate the benefits - and kill two birds with one stone.
Explore our guided workouts and fitness tips here.
REACH OUT TO FRIENDS
Human connections actually boost feel-good neurotransmitters in your brain. The key is not how many friends you have, but to surround yourself with those whom you can be your most authentic self.
Be honest with yourself about how much time you need to spend with your friends to feel fulfilled, refreshed and empowered, and then make it happen - even if it’s just a catch-up dinner once a month, it makes a difference.
Meeting new people can be equally beneficial to your mental wellbeing, as studies have shown that connecting with strangers can help us feel happier and more connected with our communities.
WHAT AM I DOING TODAY THAT I CAN LOOK FORWARD TO?
Planning things to look forward to or that you enjoy doing can help us cope with difficult situations by increasing our sense of hope.
Whether it’s something as small as binge-watching your favourite TV series or something more extravagant like a weekend away with friends, factoring in time to do what you love will help you adopt a more positive outlook each day.
A huge part of prioritising your mental wellbeing is learning to understand and manage your feelings.
When we’re upset, we don’t always know why we’re feeling that way. It often helps to acknowledge our feelings without any judgement or telling ourselves we’re ‘weak’ for feeling the way we do.
We all have good days and bad days, and that’s okay. However, by asking ourselves the questions in this article and adopting these simple habits, we can work toward feeling like our best selves once again. Remember, rest is a basic human need.
How To Start Running
The hardest part of running? Getting out the door.
Running is a great way to get fit and feel better, but sometimes, a lack of motivation - or even know-how - can catch you short.
Starting a new running habit needn’t be difficult - all you need is a good pair of running shoes and the willingness to move a little or a lot, all at your own pace.
To help put you one stride ahead, we’ve pulled together the very best running tips for beginners, so you can get off to a safe start and enjoy hitting the tarmac (or treadmill).
WHAT TO EXPECT FROM OUR BEGINNER’S GUIDE TO RUNNING
THE BENEFITS OF RUNNING
If enjoyment alone isn’t enough to get you increasing your stride, perhaps the proven health benefits of running will?
Running is one of the most effective ways to increase daily activity, cardiovascular fitness and mental health. It also is widely accessible, as you don’t need any fancy equipment, it’s relatively inexpensive and you can do it just about anywhere.
Here are some of the other key health benefits of running:
- Promotes muscle development;
- Can help aid weight loss;
- Helps to relieve stress levels;
- Boosts the release of endorphins, sometimes called a ‘runner’s high’;
- Increases bone strength and joint health;
- Promotes better sleep;
- Increases lung capacity, metabolism and energy levels;
- Reduces cholesterol levels and risk of heart disease.
GETTING STARTED
Whether you’re new to running or getting back to it after a long break, it’s really important to ease yourself in and gradually build up to avoid injury. Here are some top tips to get your started on the right foot.
Now, we’re not saying you need to go out and buy a wardrobe full of expensive new running kit, but what we are saying is that staying equipped for the environment and surface you’ll be running on is non-negotiable.
Start by investing in a suitable pair of running shoes that fit comfortably and offer extra support, cushioning and grip for your runs.
When it comes to the clothing, well, that’s where we step in. Fusing form and functionality, our Pace Collection is designed for practicality - with soft, lightweight and breathable details - so you can run with ease and without distraction.
Take measured steps to keep your body safe and free from injury. Warming-up is an essential part of any workout, especially running. We recommend walking or doing an easy jog for five to 10 minutes before increasing your intensity. You may also benefit from warm-up exercises, such as dynamic stretches.
Be mindful of other safety advice, such as running against the flow of traffic and carrying your mobile with you at all times.
READ MORE: Top Tips For Staying Safe When Running In The Dark
Nothing can get you lost in the moment quite like blasting your beats as you pound the pavement.
We all have our own taste in music, which makes it all the more important to pick a playlist that’ll motivate you to power through, even when times get tough, with the wind against you and the heavens pouring.
If you need a little inspo, we’ve got plenty of tracks to keep you moving. Check out our Spotify here.
OUR TOP SIX RUNNING TIPS FOR BEGINNERS
Now that we’ve established the basics, you’re probably wondering exactly how to start running?
Here’s how…
If you’re totally new to running, chances are your motivation levels are pretty high. That being said, it’s as important as ever to pace yourself. This includes your running speed, intensity and training frequency.
Don’t be afraid to start off with a few fast paced walks each week to build up confidence, condition your muscles and create a positive habit you can stick to. Pacing yourself will allow you to continue progressing and reduce your risk of injury.
The likelihood of strains, repetitive stress and foot pain tends to be greater during your first few weeks of running as a beginner, or if you’re returning to running after a long break.
The Run-Walk Method is a great way for new runners to get started, helping to build endurance with less joint stress and is a manageable intensity level.
The method combines running with intervals of walking. Start by alternating one minute intervals of running with one minute of walking, and then gradually try to increase the time spent running. As you become more comfortable, reduce the time spent walking.
Check out our beginner’s running plan further down this page.
Never underestimate the power of rest.
It’s completely natural for your muscles to feel a little sorer than usual, but if you’re experiencing genuine pain or discomfort, it’s crucial you allow it time to rest and recover.
If you’re suffering from sore muscles, more likely than not, it’s DOMS - AKA delayed onset muscle soreness. This is the aching or stiffness you experience as a result of intense training, however, this should subside within 48 hours.
Avoiding exercise altogether can actually prolong DOMS, so consider lower intensity exercise, such as walking, mobility and slow jogging to increase blood flow and relieve your muscle fatigue.
Chances are, you already knew this, but if not, you’ll soon learn that eating well and staying hydrated can significantly influence your runs.
You lose water through sweat, whether cold or hot, so you need to drink before, during, and after your runs. You ideally want to drink 120 ml to 180 ml of water every 20 minutes, but pay attention to your thirst level and drink when you feel thirsty. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace sodium and other minerals (electrolytes).
In terms of nutrition, it’s best to eat something light and high in carbohydrates but low in fat, protein and fibre. Aim to finish eating 90 to 120 minutes before you start running.
If you’re running for longer than 90 minutes, you’ll need to replace some of the energy you’re burning. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes.
It’s easy to neglect other aspects of your fitness and strength when starting your running journey. Balancing your running sessions with other forms of resistance training and exercise will help to build muscular resilience, reducing your risk of injury and boosting performance.
Repeatedly hitting the road without building strength in the gym can not only lead to injury, but a performance plateau too. Be sure to balance out your training with strength-based exercises to work on muscular endurance, speed, power and potential imbalances - all of which will help with your running in the long run.
You can find plenty of guided workout routines and strength-building exercises, like our Back & Shoulder Workout, on our Fitness page.
Running is a natural movement, but that doesn’t mean you can’t improve aspects of your running form to improve your experience and efficiency.
First things first, keep your posture upright. Keep your head lifted, your back long and tall and shoulders level but relaxed. Maintain a neutral pelvis and ensure you’re not leaning forward or back at your waist.
Likewise, it’s important to monitor your footstrike - this is the way your foot hits the pavement. You might land on your heel, in the middle of your foot, or on your toes or forefoot. It’s recommended that you should try to land in the middle of your foot, and then roll through to the front of your toes. However, if you’re naturally a toe runner (land on your toes) or heel striker, it may be best not to change your stride.
READ MORE: The Principles Of Good Form With Caroline Gravity
RUNNING PLAN FOR BEGINNERS
Without a clear idea of what you’re trying to achieve, and the steps you need to take to get there, you’re making the challenge much tougher than it needs to be.
That’s why we’ve put together the ultimate running plan for beginners.