This weekend, I bring you an exercise that eliminates rounded shoulders to improve posture and prevent or correct the Dowager’s Hump.
The Shoulder Positioner also works the core muscles and hamstrings, opens up the hips and expands the rib cage. All of these areas of the body work together to bring about youthful posture and strong bones.
You’ll soon notice that as you strengthen those muscles, they will effectively (and effortlessly) hold your skeleton in the proper alignment and allow for flexibility and increased motion. And of course, your bones respond to muscle pressure with increased growth and density (as per Wolff’s Law).
And there’s more good news: today you’ll discover the latest research on how a positive self-image, such as that generated by regular exercise, can actually lengthen your life.
“Teaching” your shoulders how to move in such a way as to flatten the upper back promotes muscle memory that will help hold your shoulders in the correct position through the day. As your shoulder muscles get stronger, it will become progressively easier for you to hold the correct posture and prevent your shoulders from slumping. The latter certainly contributes to the rounded back and forward shoulder (and often neck) posture typical of kyphosis or the Dowager’s Hump.
Today’s exercise does more than ensuring your shoulders are held back. You see, the position of the hips and back during this exercise has an “opening” effect on the pelvis, and expands the ribcage.
A typical kyphotic posture always causes the ribs to get compressed as the torso slumps forward, and the pelvis to tilt as the spine rounds out. As you’ll see in the description below, The Shoulder Positioner puts the spine and ribs in precisely the opposite position, opening up the front of the torso.
You will need a Yoga mat or carpeted floor for this exercise, as well as two small weights. If you do not have dumbbells, feel free to use two cans of soup.
- Lie on your back with your knees bent.
- Raise your hips into a bridge position. There should be a straight line between your knees and shoulders.
- Raise the weights up over your chest, arms straight and hands (holding weights) together.
- Slowly open up your arms and bring them down about 8 inches off the floor.
- Bring your arms back up to the starting position.
- Repeat 10-15 times, or as many times as you comfortably can.
- Keep your feet flat on the floor throughout the exercise.
- Move your arms out and down slowly.
- Work up to heavier weights once this exercise becomes too easy.
Combine The Shoulder Positioner With Another Upper Back And Shoulder Exercise
I like to combine this exercise with another Weekend Challenge, The Forward Shoulder Corrector. This is one of my favorites! Like all exercise, these moves give me more energy and promote good posture. This makes me both feel and look younger.
It turns out that feeling younger than your age is actually linked to your physical health and longevity, according to the latest research.
Study Shows How Feeling Young Keeps You Healthier And Extends Life
Have you ever heard the saying, “You’re only as young as you feel”? This adage has stuck around because there is truth to it.
In fact, a just-published study reveals the fascinating connection between how young you feel and how long a life you could live. Out of 6,500 study participants, those who claimed to feel younger than their actual age actually lived longer.1
How encouraging! And it’s further proof that your state of mind affects your bone health and overall wellbeing.
Exercise Makes You Feel Younger
Earlier, I noted how exercise makes me feel younger. And that makes sense… It’s an exhilarating feeling to know that we can still work out and build muscle, bone, and flexibility even when the calendar says we’re “older.”
Densercise™ Is The Perfect Way To Recapture That Youthful Feeling!
Based on the study, this young feeling ties in to living a longer, healthier life. And there’s even more good news: research clearly shows that regular exercise actually makes your skin look younger.
The list of benefits from exercise just keeps getting longer and longer!
If you don’t have it yet, it’s time to turn back the clock with the Densercise™ Epidensity Training System. This revolutionary exercise program goes beyond (“epi”) building bone density, so when you “densercise,” you are reaping all the multi-faceted benefits of exercise…including feeling younger.
Please check it out today, and enjoy feeling that youthful energy once again.
Have a great weekend!
1 Rippon, Isla, MSc and Steotoe, Andrew, DSc. “Feeling Old vs Being Old: Associations Between Self-perceived Age and Mortality.” JAMA Internal Medicine. December 15, 2014. Web. http://archinte.jamanetwork.com/article.aspx?articleid=2020288