Our modern lives are packed with things that drain our energy, steal our attention, and demand our time. It’s crucial to protect ourselves from depletion, and one way to do this is to address the causes of physical pain, poor posture, and low energy levels.
The Subtle Energy Drains
While some stressors in our lives, like the blaring of sirens or the pain of an injury, grab our attention and force us to address them immediately, more subtle issues often go unaddressed. One such issue is the everyday strain of tight or overactive muscles.
If you spend hours each day hunched over a keyboard, you may experience chronic passive lengthening of your upper back muscles and tightening of your chest and anterior shoulder muscles. This can lead to upper back and neck pain and strain, which can negatively impact your posture and energy levels.
Not only does poor posture cause discomfort, but it also makes you feel tired and depleted. Sitting up straight can immediately lift your mood, help you feel better, and make you feel more energetic. However, strained back and neck muscles can make even sitting up straight painful and challenging.
Stretch and Strengthen your Way to Better Posture and Energy
One way to address this issue is by incorporating a series of simple pulling exercises that are part of an overall resistance training program. The key is to sequence these exercises so that you stretch your muscles, strengthen them, and then stretch them again, following a 2:1 ratio. You can use the following exercises to create a posture-enhancing routine:
- Chest stretch: Begin by standing in a doorway with one arm extended to the side, bent at a 90-degree angle, with your hand on the doorframe. Gently rotate your body away from your arm to stretch your chest muscles. Hold this stretch for 20-30 seconds and repeat on the other side.
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Row exercise: Use a resistance band, a cable machine, or dumbells for this exercise. Begin by holding your resistance band with both hands, palms facing your body. Keeping your elbows close to your sides, pull the band horizontally toward your chest, squeezing your shoulder blades together as you pull. Slowly release the band back to the starting position, and repeat this movement for 10-15 reps.
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Chest stretch: After completing the row exercise, go back to the chest stretch and repeat the process. This sequence of stretching, strengthening, and stretching again will help to improve your posture and reduce pain and tension in your upper back and neck muscles.
If you perform multiple sets, repeat the “chest stretch-row exercise-chest stretch sandwich” sequence for best results. By incorporating these exercises into your weekly routine, you will not only alleviate pain and improve your posture, but you will also notice an increase in your energy levels.
A Comprehensive Approach to Better Posture and Energy
While these exercises are an excellent starting point for improving posture and energy, it’s essential to take a comprehensive approach to your overall health in order to see lasting results.
- Stay active throughout the day: Sitting for extended periods can contribute to poor posture and low energy levels. Take breaks during your workday to stand up, stretch, and move around.
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Stay hydrated: Dehydration can sap your energy and negatively affect your posture by causing muscle fatigue. Be sure to drink plenty of water throughout the day.
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Get enough sleep: Your body repairs and rejuvenates itself during sleep, so getting the recommended 7-9 hours of rest each night will help you feel more energetic and support your body’s ability to maintain good posture.
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Practice mindfulness: Stress can take a toll on your energy, and even your posture. Incorporate mindfulness techniques, and stress-reducing activities, like yoga or meditation, into your daily routine to keep you feeling focused, calm, and energized.
By addressing the subtle energy drains in our lives, and taking a comprehensive approach to our health, we can reduce pain, improve our posture, and feel more energized throughout the day. So, stretch and strengthen your way to a healthier, happier, and more energetic life!