Get Taller Without Heels!
Get Taller and Protect Your Back
Keeping your Back Safe:
There are a few helpful ways you can strengthen your back, improve your posture, and even appear taller!
1. Exercise!
The most basic way to improve on all of the above. There are many exercises you can do to improve core strength, but here are a few of my favourites:
· Quadruped: on your hands and knees, raise your opposite arm and opposite leg parallel to the floor. Keep your abs held in tight and hold for 5-10 seconds. Repeat on other side. Do 5-10 each day.
· Leg drops: on your back, legs raised up above your hips. Keeping your abs held in tightly, slowly drop one leg toward the floor. If you have back issues, keep one foot on the floor and switch them up. Repeat this 10-15 times slowly.
· Back extensions: lying on the floor or exercise ball face down, slowly raise up your torso, keeping your hands on the floor (easier) or by your sides (raised and harder). Keeping your head in line with your spine, repeat up to 20 times.
2. Don’t slouch!
When you’re walking around or sitting/standing, remember to stand up straight, like your mother always told you! Holding yourself tall will force you to engage your abdominals. Keeping your abs tight constantly will help build up strength in your midsection, ultimately helping to protect your back.
3. Watch your lifting technique/awareness
When lifting heavy or bulky items, make an action plan before you start. Figure out where the strength should be coming from in your body; not your vulnerable, bent spine.
Also, be aware of how much the item actually weighs so your brain can plan accordingly!
Take care of your back and abdominals today, and your body will thank you for it for years to come!
Keeping your Back Safe:
There are a few helpful ways you can strengthen your back, improve your posture, and even appear taller!
1. Exercise!
The most basic way to improve on all of the above. There are many exercises you can do to improve core strength, but here are a few of my favourites:
· Quadruped: on your hands and knees, raise your opposite arm and opposite leg parallel to the floor. Keep your abs held in tight and hold for 5-10 seconds. Repeat on other side. Do 5-10 each day.
· Leg drops: on your back, legs raised up above your hips. Keeping your abs held in tightly, slowly drop one leg toward the floor. If you have back issues, keep one foot on the floor and switch them up. Repeat this 10-15 times slowly.
· Back extensions: lying on the floor or exercise ball face down, slowly raise up your torso, keeping your hands on the floor (easier) or by your sides (raised and harder). Keeping your head in line with your spine, repeat up to 20 times.
2. Don’t slouch!
When you’re walking around or sitting/standing, remember to stand up straight, like your mother always told you! Holding yourself tall will force you to engage your abdominals. Keeping your abs tight constantly will help build up strength in your midsection, ultimately helping to protect your back.
3. Watch your lifting technique/awareness
When lifting heavy or bulky items, make an action plan before you start. Figure out where the strength should be coming from in your body; not your vulnerable, bent spine.
Also, be aware of how much the item actually weighs so your brain can plan accordingly!
Take care of your back and abdominals today, and your body will thank you for it for years to come!
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