Posture and Ergonomics For Entrepreneurs: Transform Your Posture in 3 Easy Steps | Matt Franklin | Skillshare

Posture and Ergonomics For Entrepreneurs: Transform Your Posture in 3 Easy Steps

Matt Franklin, Shark Tank Entrepreneur, Inventor, Posture Expert

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48 Lessons (1h 25m)
    • 1. Lecture 1 - Introduction and Welcome to the Class

      1:31
    • 2. Lecture 2 - The Importance of Good Posture

      2:12
    • 3. Lecture 3 - Your Posture and Your Mental/Emotional State

      1:11
    • 4. Lecture 4 - ACTIVITY: 2 Different Postures (and Their Effects on Your State)

      2:49
    • 5. Lecture 5 - Recent Research on the Effects of Posture

      1:28
    • 6. Lecture 6 - First Impressions (You Never Get a Second Chance)

      2:09
    • 7. Lecture 7 - Body Language is Universal; We All Understand it

      2:11
    • 8. Lecture 8 - Is Your High-Tech Lifestyle Ruining Your Posture?

      2:06
    • 9. Lecture 9 - Can the Habit of Good Posture be Developed?

      1:28
    • 10. Lecture 10 - What Does Good Posture Look and Feel Like?

      2:33
    • 11. Lecture 11 - Introduction to S.IE.S: Stretch/Improve Ergonomics/Strengthen

      3:44
    • 12. Lecture 12 - Stretching and Breathing

      1:42
    • 13. Stretch 1: Cat Pose

      1:18
    • 14. Stretch 2: Spinal Extension

      1:00
    • 15. Stretch 3: Spine Roller

      1:10
    • 16. Stretch 4: Hamstring Stretch

      1:21
    • 17. Stretch 5: Piriformis Stretch

      1:25
    • 18. Stretch 6: Snow Angel Stretch

      1:21
    • 19. Stretch 7 Chest Stretch

      1:05
    • 20. Stretch 8: Seated Torso Twist

      1:19
    • 21. Stretch 9: Low Back Twist

      1:43
    • 22. Stretch 10: Superman Extensions

      1:05
    • 23. Stretch 11: Pectoral Stretch

      1:11
    • 24. Stretch 12: Psoas Stretch

      1:15
    • 25. Lecture 25 - Unit 4 Conclusion

      1:39
    • 26. Lecture 26 - The Case For Improved Ergonomics

      2:16
    • 27. Office posture master

      9:02
    • 28. Lecture 28 - Intro to the Strengthening Component

      1:41
    • 29. Exercise 1: Palms-Up Rotations

      1:02
    • 30. Exercise 2: Bicycle Kicks

      1:24
    • 31. Exercise 3: Hip Bridge

      1:06
    • 32. Exercise 4: Planks

      1:27
    • 33. Exercise 5: Marching Exercise

      1:10
    • 34. Exercise 6: Mid-Back Squeeze

      1:02
    • 35. Exercise 7: The Stork

      0:55
    • 36. Exercise 8: Superman on the Floor

      1:00
    • 37. Lecture 37 - Quick Intro to Resistance Exercises

      1:15
    • 38. Exercise 10: Shoulder Blaster

      1:00
    • 39. Exercise 9: Upper-Back Squeeze

      1:06
    • 40. Lecture 40 - Bonus #1: Demonstration of Good Posture Behind the Wheel

      7:37
    • 41. Tip #1: Use Your Palms To Get Yourself Straight

      1:02
    • 42. Tip #2: Smarter Smartphone Use

      2:32
    • 43. Tip #3: The Doorway Trick (It's Not What You Think)

      0:55
    • 44. Tip #4: Good Posture and Your Workouts

      1:36
    • 45. Tip #5: Don't Let Your Couch Kill Your Posture

      0:50
    • 46. Tip #6: The Physics of High Heels (Ladies Beware…)

      1:16
    • 47. Tip #7: The String and the Rearview Mirror Reminder

      1:18
    • 48. Course Conclusion: Thank You So Much For Joining Me!

      0:57

About This Class

Do you spend your days hunched over a computer keyboard? Have hours spent looking down at your smartphone ruined your posture? If so, you're not alone--poor posture resulting from our high-tech lifestyles has become a worldwide epidemic.

But the good news is you can transform your posture, and it's surprisingly easy, using the techniques in this comprehensive posture and ergonomics course!

NEW content added November 18th

In this comprehensive, fun course, you will:

  • Learn the importance of good posture by discovering many aspects of your health that poor posture negatively affects.
  • Find out why your poor posture is continually broadcasting bad body language and may be making you appear less likable.
  • Learn how poor posture could be making you depressed.
  • Find out why your workspace may be ruining your posture and how you can fix it today.
  • Discover a simple, easy 3-step system to transform your posture starting right now.

In this class you'll discover proven, actionable tips and techniques to increase your flexibility and improve strength to support the long-term habit of good posture. Additionally, you'll learn how configuring your desk in an ergonomically correct fashion will enable you to reinforce your new good-posture habits all day long, while you're working (where most of us have terrible posture habits).

In the class bonus sections, you'll learn easy tips and techniques to help you improve your posture in your daily life, and you'll discover how to correctly configure your car seat so that driving doesn't have to ruin your posture. And there will be more bonuses added, which will help you keep your good posture top-of-mind, so that you can continually enjoy the transformative power of great posture! Join the class now and start improving your posture today.

Transcripts

1. Lecture 1 - Introduction and Welcome to the Class: Hi. My name's Matt Franklin and I want to thank you for joining me in this class on how to transform your posture. I am a total posture nerd. I am also the co developer of the world's best selling posture corrector, and I'm OSHA certified in office ergonomics. I've spent years studying posture, body language, ergonomics and physiology, and this class is a boot camp aura crash course in developing the habit of good posture. And I'm gonna give you a ton of great proven techniques, tips and exercises that will help support permanent posture improvement. Today, more than ever before, poor posture has really become a public health crisis. Our digital lifestyles, which include hours spent hunched over a computer keyboard, then broken up by untold time spent with our heads, hunch down texting, emailing gaming reading and watching videos on our smartphones has conspired to ruin our posture. Back pain and injuries are just the obvious ramifications of our bad posture lifestyles. Our poor posture actually has some very surprising consequences both to our physical health and our mental health. So I honor you for being here and taking this important step toward improving your posture in the course of this class, you're going to discover the transformative power of good posture. And if you adopt just a few of the many techniques that I'm going to share with you, I guarantee it's going to make a huge difference in your life. 2. Lecture 2 - The Importance of Good Posture: Now let's get right to it. So why is good posture so important? Well, probably the easiest way to illustrate the power of good posture is to talk about how detrimental bad posture is to your health. I think it's pretty much universally known that poor posture causes all kinds of back problems and pain, and correcting your posture can reduce or eliminate a good portion of that pain. A lot of you are probably taking this class for exactly that reason you're looking to reduce the back pain that's resulted from hours upon hours spent hunched over a computer. Well, for the sake of this class, and because I suspect it's pretty much common knowledge, I'm not going to get too deep into the physical repercussions of poor posture. But here's a short list of some of the risks that you may or may not know about. So besides being the single greatest contributor to back pain, poor posture can contribute to headaches, neck pain, arthritis disc, DK, muscle spasms, TMJ symptoms. Yes, that's right. TMJ symptoms. Poor posture can actually affect your jaws. Ah, poor digestion, respiration issues and mawr. But there's good news. I've heard amazing stories from clients describing how literally years of back pain were either dramatically reduced or eliminated simply by correcting their posture, using some of the techniques that I'm gonna teach you in this program. But let's not spend any more time focusing on the negative. Now let's take a look at some of the proven benefits of improved posture, so improving your posture improves. Core strength optimizes respiration, increases self confidence, and we're actually gonna dig a little deeper into that benefit later in this class, it improves. Mental sharpness can reduce frequency of headaches. Boost your metabolism. Lower cortisol levels. That's a stress hormone. Increase your testosterone. Improved blood circulation can make you look 1 to 2 inches taller and can make you look £10 thinner. That's a pretty incredible list, isn't it? And it's truly amazing to me how much of an effect good posture can have on your body and mind. And speaking of the mind, that's exactly what we're gonna talk about in the next lecture. 3. Lecture 3 - Your Posture and Your Mental/Emotional State: Now, why else is posture so important? Well, the concept is basically this physiology equals psychology. So essentially, the way that you carry your body has a powerful influence on the way that you feel emotionally and psychologically. And this is why I'm so passionate about posture. When I first started studying posture and ergonomics, I was simply looking for ways to decrease the pain and discomfort that resulted from my high tech lifestyle spending all day in a computer. But what I learned was a revelation for me. It turns out that your posture is an integral part of your mental health. Now bear with me. This statement is based on science, and the theory is not new. The concept actually goes way back. William James, who is a famous American psychologist, proposed in 18 90 that quote muscular and autonomic changes were responsible for the generation of emotions. So, basically, your physiology equals your psychology. Now I'm gonna briefly share with you some more recent data that supports that claim. But before I do, let's try a little experiment in the next lecture 4. Lecture 4 - ACTIVITY: 2 Different Postures (and Their Effects on Your State): Okay. I'll need you to stand up for this exercise. Now, if you would close your eyes and imagine that you're depressed, imagine that your boss just yelled at you. Your car broke down. You're really depressed. You feel beaten down by life. Now put your body in what feels like the appropriate stance or posture for these emotions. Keeping your eyes closed. Notice your head. Is your head tilted down? How about your shoulders? Are they kind of rounded and kind of forward? And how about your posture? Are you kind of slouched? Well, that is really what depression looks like as shown by your posture. Okay, Now shake that off now. Remain standing and let's try another. Close your eyes and imagine a time when you felt empowered when you felt in control. You're in charge. You're doing a great job. You're winning. People are listening to you. Your your leader. You're in charge. You're succeeding Now. What does that look like? And what does that feel like? What does your body look like? Noticed your head. Is your chin slightly up? How about your shoulders? Are they back and maybe squared off a little bit and your chest. Is it slightly out? So noticed your posture? Is it straight, upright and strong? So that's pretty powerful, isn't it? With your eyes closed, I want you to alternate between those two postures. So when your shoulders air down and your back is bent forward when your head's tilted down , does that kind of invoke some feelings right away? And then, if you put your shoulders back and your chest out in your head up high, how do you feel? Is it different? For most people, it's quite different. So in the future, if you want to feel powerful and in control and energetic and strong, put yourself in that good, strong, energetic posture. With your shoulders back and your chest out, it will work, I promise. So the point I'm trying to make here is that if your lifestyle and your work have conspired to ruin your posture, the repercussions could be more than just a sore back. Your posture could actually be causing you to feel depressed, unmotivated and overall, just bad. And that, to me, is the scariest part of the epidemic of poor posture that were not just ruining our back health and making ourselves look bad, but are poor posture is actually making us feel bad 5. Lecture 5 - Recent Research on the Effects of Posture: Now let's look at some newer research on the topic of posture and its effect on our mental state. A recent study in New Zealand showed the latest proof of the power of good posture. In this study, 74 participants were randomly assigned to either a slumped posture or an upright seated posture while performing different tasks, the authors indicated in the study, which was published in the journal Health Psychology. That quote, adopting an upright seated posture in the face of stress can maintain self esteem, reduced negative mood and increase positive mood compared to a slumped posture. So good posture puts you in a good mood, they also wrote. Upright participants reported higher self esteem, better mood and lower fear compared to the slumped participants and finally, quote sitting upright, maybe a simple behavioral strategy to help build resilience to stress. So that was actual peer reviewed research science, if you will, showing that good posture can lower your stress level, so so basically good posture makes you feel better. It puts you in a better mood. It improves your self esteem and confidence and reduces stress. So to me, that's argument enough to commit to the improvement of posture. But there's more. In the next section, we're gonna cover how posture affects your body language and can influence the way that you are perceived by others. 6. Lecture 6 - First Impressions (You Never Get a Second Chance): your body language says more about you than you probably realize. And one of the foundational elements in anyone's body language is good posture. Your posture directly affects people's perceptions of you and plays a huge role in first impressions, which are made literally within seconds of meeting someone new so briefly without doing a full drill down into body language. I'd like to address why posture is such an important component of your nonverbal communication now, referring back to the little exercise we did before with the depressed posture versus the strong, confident posture. Let's talk about how those two stances might result in two different perceptions of you. The first position, the depressed, shoulders forward, bad posture stance is going to give people the impression that you are depressed, that you lack confidence, that you might not be competent, and you're probably not a very fun person. But the second posture shows people that you're confident and open, energetic, competent and probably pretty cool. One of the basic tenets of body language is that having your torso open shows trustworthiness and honesty. This open upright position with your shoulders back, your palms upward invisible and your head up is giving people the subconscious impression that you've got nothing to hide, your not concealing a weapon and you're honest and you're not a threat to others. Conversely, the body language cue given by people with poor posture shows that you're making your torso a small target, as if you might be expecting to be struck, which shows that you're preparing for a confrontation. The minimization of your torso could also subconsciously show others that you're trying to hide something like a weapon, which reveals that you're not to be trusted. Now. These messages are communicated literally within seconds, and most of them are received subconsciously. So your posture, whether or not you're aware of it, is giving people a lot of information about you, whether it's accurate or not. And once that first impression is made, it's very difficult to revise or correct it 7. Lecture 7 - Body Language is Universal; We All Understand it: Now I'd like to take a couple minutes to emphasize the universal nature of postures. Role in body language. Believe it or not, we're born with the knowledge of body language that has evolved over hundreds of thousands , if not millions of years. And this knowledge is not dependent on where were born. It's not just about Western civilization. It's truly universal. If you want to check out psychologist Paul Ackman's research on facial expressions, he has conclusively shown that people from all over the planet even isolated tribes who have had no interaction with humans outside of their tribe used the same basic expressions to convey a list of human emotions. And one recent proof point that includes posture specifically is a study by the University of British Columbia. Using cross cultural data gathered at the 2004 Olympic and Paralympic Games, the researchers coated athletes head arms and body positions, and they found that the winning athletes tended to raise their arms, tilt their head up and puff out their chest. Also largely universal were the expressions of defeat, which included slumped shoulders and a narrowed chest. This phenomenon is probably starting to sound a little bit familiar. Now how do we know conclusively that people don't simply learn these expressions by mimicking others and simply adopting these stances and positions by example? Well, in this University of British Columbia study, there were both sighted and blind people, and they all showed the same behaviors, whether they could see or if they had been blind since birth. So without getting deeper into body language, let's do a quick review before we move to the next section. Good posture is really pivotal for three reasons. The most important and obvious is for good. Back and neck health and pain reduction. Number two for a confident, positive state of mind. Better mood, higher self esteem and resilience to stress and for positive body language and a self assured, confident, approachable image, resulting in better first impressions and higher likability. 8. Lecture 8 - Is Your High-Tech Lifestyle Ruining Your Posture?: The problem with life in the 21st century is that our lifestyles and our constant engagement with technology conspire to create the habit of bad posture. So what do I mean by the habit of bad posture? Well, for example, how many of us engaged in the following activities sitting at a desk hunched over a keyboard, working at a computer for hours on end, having long commutes in a car with our backs slouched and our shoulders forward reaching the steering wheel? How about spending hours hunched on a couch watching TV after work? And how about constantly checking our smartphones with our heads down? Sending text messages and emails? Here's a scary statistic. In the United States, people spend an average of 444 minutes every day looking at screens or 7.4 hours. That breaks down to 140 spent 47 minutes spent watching TV, 103 minutes in front of a computer 151 minutes on a smartphone and 43 minutes on a tablet. Now those air just averages, and chances are, if you don't own a tablet, you're making up for that time on your smartphone and or your computer, and the U. S. Isn't even the worst, as most of us might expect. Actually, the U. S. Came in sixth place when it comes to average time spent staring at screens. The top of the list was Indonesia, where people spend an average of 540 minutes or nine hours a day looking at their TVs, computers, smartphones and tablets. But I'm sure we're probably going to reach that level soon. Here in the US as each year, we're spending more and more time with our gadgets. So given the amount of time that we spend sitting and interacting with technology most often in a position of bad posture, most of us are constantly reinforcing the habit of poor posture. And the result is simply a feedback loop. Poor posture weakens the back muscles, which in turn aren't strong enough to hold the shoulders back and your head up, which makes posture worse, which weakens the muscles and on and on and on and on. In the next lecture, we're gonna briefly talk about developing the habit of good posture 9. Lecture 9 - Can the Habit of Good Posture be Developed?: have you ever noticed somebody who seemed to naturally have excellent posture, whether it's a famous actor or model or even possibly some of your friends? Some people just seem to carry themselves with an erect, upright, attractive posture. Well, here's something everyone taking this class needs to know and understand, and that is good. Posture is not something you're born with, and it's not a talent or an innate characteristic. It's simply have it. And conversely, bad posture isn't something that you're cursed with or predestined for. Bad posture is also just a habit. But the good news is, in most cases, the bad posture habit can be reversed and poor posture can be improved. And if you've made it this far, I'm guessing that you're ready to improve your posture and are willing to do what it takes to make that happen. This is why I developed the system that I'm gonna teach you in this class, and it's called the SISE System, or stretch, improve ergonomics and strengthen. It's a very, very simple framework, and by the time you finish this course, you'll have a ton of new techniques and activities that you can use to develop the habit of good posture and ultimately improve your posture permanently. So to review bad posture is simply a habit, and good posture is also a habit, and that's why we're here to develop the habit of good posture. 10. Lecture 10 - What Does Good Posture Look and Feel Like?: So what does good posture actually look like? Well, good posture is the way we were naturally intended to stand upright in good posture. Our heads, it's directly above our shoulders, and our spine makes an S curve shape from the top down. There's an inward or interior curve in the neck, followed by a slight outward or posterior Kerr at the mid back, another slight inward curve at the lower back and then an outward curve at the base or what's called the sacrum. Now what does good posture actually feel like? So just to calibrate our posture so that we all know what good posture looks like and feels like, Let's try this exercise. Um, stand with your back to a wall, find a wall. Hopefully, there's a blank wall somewhere in your room where you're watching this, and you should have your heels maybe three inches from the wall and your butt shoulder blades and the back of your head should be touching the wall. Now slide your hand between your lower back and the wall. There should be just enough space for your hand to fill that gap, and then there should also be a gap between the back of your neck and the wall. Now real briefly, close your eyes and feel how that feels. Staying against the wall from your head down your neck to your shoulders, through your back, to your hips, to your knees and down to the floor. Try to kind of memorize that position and what your body feels like when standing straight and tall. Now keeping that position. Walk a few steps away from the wall and for many people who do this for the first time, it's a strange feeling. Toe walk away from the wall because your head can actually feel unnaturally far back and a lot of us tend to instinctively move. Are head and shoulders slightly forward when we're not against the wall? And that is simply the bad posture habit, making you return to an incorrect and ultimately harmful posture. So when in doubt, go back to the wall and realign yourself into the correct position, and by the way that is called neutral posture. You're going to find that following the posture improvement techniques in this class will make it so that over time you're going to naturally default to this neutral posture position, and you're not gonna need to find a wall every time you want to check your posture. Good posture will simply become a natural state for you. But in the meantime, you might want to periodically stand next to the wall just to get your posture straight and to help you with the development of that good posture, muscle memory. 11. Lecture 11 - Introduction to S.IE.S: Stretch/Improve Ergonomics/Strengthen: Okay, So now we've covered the benefits of good posture and some of the reasons why good posture is more important today than ever before. We've also covered what good posture looks like and feels like. So now let's get into the reason why you are here in this class and let's start learning how we can improve our posture. But before we get into the details of my posture improvement framework, I want to mention that this is like any other health or exercise program in that before you attempt any of the stretches or exercises that we're going to demonstrate here, please consult your health care provider because even the simplest looking stretches and exercises can cause injury. So if in the process of doing any of the activities in this class, if you feel any discomfort, tingling, pain, dizziness, soreness, please stop the activity immediately. And don't attempt it again until you've consulted your doctor. That said, stretches and exercises that will be demonstrating will be low stress and low impact, but all should be performed with care and under the supervision of your doctor. Now let's get into the SISE system. This is a framework that I developed for my clients who needed an easy way to improve their posture and integrate good posture into their home and work lives. The three components of the system are stretch, improve, ergonomics and strengthen. Stretching our muscles helps to counter act the tightness that we experience as a result of our technology dependent and often sedentary lifestyles. Part two of the framework. Improving ergonomics is the way that you can bring proper posture into your day to day life in the economic section. I'm going to demonstrate how to properly set up your workspace for correct posture based on the latest research and recommendations from OSHA, and the final component of the size framework is strengthened. Increasing your core back neck and shoulder strength will give your body the power it needs to maintain good posture and to make it a habit so you'll sit and stand straight whether you're thinking about it or not. The three components of the Sites system work together as a complete framework for posture improvement, and it's important to focus on all three areas and not just one or two, because you can improve your ergonomic situation. But if you don't support it. By improving your strength and flexibility, it will have far less benefit. And likewise, if you work on your strength but continue to spend your work days in an ergonomically incorrect seating position, you'll continue to reinforce bad habits and your posture won't improve. Now let's get into this ice framework and the first component stretching. Stretching is an important way to counter act our technology dependent lifestyles when we spend hours hunched over keyboards are chest tend to collapse and tighten, which exacerbates the shoulders forward posture that we find ourselves in. And when you add the amount of time that most of us spend with our head forward looking down on our smartphones and tablets, it's no wonder that our next gets so tight and painful. And according to Dr Adelbert Capon Jie, Hu is a world renowned orthopedic surgeon and the author of Physiology of the Joints. For every inch that your head moves forward, it gains £10 of weight or strain on your upper back and neck because they have to work that much harder to keep the head from dropping onto your chest. This also forces the sub occipital muscles, which are the ones at the base of your skull, which enable you to keep your chin raised to remain in constant contraction. Putting pressure on the three sub occipital nerves and that nerve compression can cause headaches. But without getting too much into your anatomy, let's get into some stretches that can help you relieve the tension caused by poor posture all over your body and help open you up for improved posture. 12. Lecture 12 - Stretching and Breathing: and with me today is the lovely and talented Heidi MK Isaac. Heidi is not only very fit, but she has great posture, and she is a certified personal trainer. She's going to demonstrate the correct form for some very helpful stretches. Now, while you're doing these, it's important to remember to breathe. And speaking of breathing, be sure to breathe with your belly. Most of us tend to breathe at the level of our chest while keeping our stomachs tight, and this is training you to be tense. Instead, breathe with your belly. Try pressing your finger against your belly button when you inhale and press your belly button forward rather than having your chest expand upward. It's better for you. It increases the oxygenation of your blood, and it reduces tension in your body. So remember that tip, the belly breathing while you're doing these stretches. Now we're about to share a lot of different stretches with you, but they're not in a particular order, and you don't have to do all of these every day. Everyone is different and more important, everybody is different. So my objective and showing you all these stretches is toe. Have you used the ones that work best for you as often as is good for you. Personally, I recommend doing four or five of these a day. Sure, you can do all of them if you want, but most of us don't have the time to do a complete stretching. Work out every day, and you can knock out 1/2 dozen of these stretches in about 10 minutes. Ideally, you might want to do a few stretches in the morning and a few after work. But it's really up to you and your body. And so just do the stretches that make you feel good and keep your tightness and tension to a minimum. And now, without further ado, let's get to the stretches. 13. Stretch 1: Cat Pose: This is the cat. Pose on all fours, with knees directly below the hips and hands below the shoulders. Drop your belly toward the floor while looking forward. Hold this position for a few seconds, being sure not to put too much upward pressure on your neck. Then, while exhaling, use the mid back muscles to draw the spine upward into an arch while contracting the abdominal muscles. Hold this position for a few seconds, then release and let the belly downward toward the floor. Once again, repeat this stretch 3 to 5 times per set and do two or three sets. This is a great, very basic stretch to loosen up the mid back. 14. Stretch 2: Spinal Extension: This is the spinal extension. Lying on your stomach with your hands by your shoulders. Gently press your hands into the floor while elevating the chest and arching the spine. Hold this pose for two or three breaths before lowering. Repeat 5 to 10 times. Be sure not to force yourself too far back. Listen to your body and stretch to the point that is comfortable for you. And be sure to remember to breathe between extensions. 15. Stretch 3: Spine Roller: This is the spine roller. For this stretch, you'll need a rolled up towel. Lay it under your shoulder blades with legs bent and feet flat on the floor. Gently bring your head back and hold. Lift your head up and then let it down to the floor and repeat five or six times. This stretch is a great counter to the head forward posture, many of US experience from overuse of smartphones and tablets. 16. Stretch 4: Hamstring Stretch: This is the hamstring stretch lying on your back. Extend one leg towards the ceiling while keeping the other one straight on the floor. Or you can modify this stretch with a bent knee. Pull the upward leg toward you and hold for 10 to 15 seconds, then switch legs. Hamstrings are an important part of good posture, because when they're too tight, they can cause the pelvic area to tilt, which is known as a posterior pelvic tilt. This position can act to decrease the proper curvature of the spine, are putting excessive strain on the lower back muscles, making neutral posture difficult. Do 3 to 5 reps per leg and remember to breathe. 17. Stretch 5: Piriformis Stretch: This is the pure reformist stretch. Lay on your back with feet flat and knees bent. Cross your left leg over your right knee while keeping your right foot flat on the floor. Then reach behind your right knee and pull your right leg towards your head, which will stretch the left leg and, more importantly, your lower back from the side of your hip. That's the pier for Miss Muscle. Don't pull too hard and remember to breathe through the stretches. Hold for 5 to 15 seconds, then repeat on the opposite side and do 3 to 5 reps per side. 18. Stretch 6: Snow Angel Stretch: This is the Snow Angel stretch for this stretch. Center a rolled up towel between the shoulder blades directly under your spine and lay on your back with feet flat and knees bent slowly. Bring your arms palms up in emotion like we used to do when making snow Angels Children Do these slowly and remember to breathe as this stretch opens up your chest by stretching your pectoral muscles, you should also feel a nice stretch in the front of your shoulders. Repeat this five or six times. 19. Stretch 7 Chest Stretch: This is the chest stretch standing clasped both hands behind your back and extend your arms as you open your chest forward. You should feel a stretch in both your arms and chest. Lean your head back looking up and hold the position for 5 to 10 seconds. Then relax and repeat 5 to 8 times. This stretch helps open up the pectoral muscles. Relax is the back and get your blood flowing. For an advanced version of this stretch, slowly lift your arms. Only lift your arms as high as they can go, though, without lifting your shoulders. 20. Stretch 8: Seated Torso Twist: This is the seated torso twist. Spinal rotations such as this are highly effective way to stretch the lumbar region. Sit on an exercise mat with your legs extended directly in front of you, bending your right knee and directing it toward the ceiling. Cross your right foot over your left knee, straighten your back and press your shoulders down and slightly back as you slowly rotate your upper torso to the right. Position your left elbow along the outside of your bent right knee and rest your right hand on the floor. Gently press your elbow into your raised me to increase your rotation. But avoid arching your lower back. Relaxing and remembering to breathe is very important in this stretch. Hold it for 5 to 10 seconds and then repeat on the other side and do 3 to 5. Stretch is per side. 21. Stretch 9: Low Back Twist: This is the low back twist. This is another excellent way to stretch your lumbar region lying on your back. Pull one knee towards the chest, then gently carry bent me over to the opposite side and hold for 5 to 10 seconds. Try to keep your shoulder blades in contact with the floor to isolate your lower back. As with all of these stretches, avoid pushing yourself past the point of comfort. Switch sides and repeat 3 to 5 times. 22. Stretch 10: Superman Extensions: This is the Superman extension. Begin by getting on your hands and knees with your palms down directly under your shoulders . Starting on your right knee, extend your right arm straight forward while extending out your left leg behind you. Here you will feel the stretch in both your arms and legs. Pulled that position for around 5 to 10 seconds, remembering to breathe alternate sides and do a total of 3 to 6 reps per side. 23. Stretch 11: Pectoral Stretch: This is the pectoral stretch. Now. This is one of my personal favorites, because I do a lot of push ups, which leads to tight pectoral muscles, and this stretch really helps out with that. Just stand at a wall with one palm on the wall, keeping the arms straight but not locked. Slowly rotate your body around until you feel a stretch across your shoulders and collarbone. Don't worry if you can't rotate very far and don't push too hard. This stretch shouldn't be painful, but do take it as far as you can while maintaining a comfortable, relaxed breathing pattern. 24. Stretch 12: Psoas Stretch: This is the so us stretch. Starting on your knees, extend your right leg forward with your foot flat on the floor and your need directly above , not forward of your ankle with your palms on top of your right thigh, lunged slightly forward and extend your left leg a bit further back. If possible. Hold this position for 5 to 10 seconds, then switch sides and repeat the so It's major is the largest strongest of your hip flexor muscles. When the source is too tight, it can pull the low back vertebrate forward and down, resulting in over arching of the lumbar, which can cause pain and stiffness. In addition to poor posture, repeat this exercise 3 to 5 times per side. 25. Lecture 25 - Unit 4 Conclusion: so real fast. Now that we've gone through a bunch of stretches, I just want to reiterate the fact that you don't need to do all of these every day pic four or five of your favorites and do them once or twice a day. Mix it up. There were 12 total stretches, so maybe take four of them Monday, another four Tuesday in the last four on Wednesday, then start over on Thursday. Again, everybody is different, and we're all at different levels, so you need to listen to your own body and find the right combination and frequency for you . Now let's quickly cover some of the benefits that you should realize from integrating these stretches into your life. First and most obvious is increased flexibility and range of motion. With each passing year, our muscles tighten, and as we age, we have lower range of motion in our joints. For most of us, we can't bend down as far as we could when we were younger and decreased. Flexibility is simply part of the aging process. But regularly performing stretches like we just covered in this section help lengthen your muscles and ultimately increase your range of motion. Also keep in mind that chronically tight muscles, meaning the unstrapped muscles in your back, shoulders and chest, will take you out of correct alignment and pull you into poor posture. So clearly these air, important for your posture but also stretching will help you relax and lower your stress level. Help you sleep better and reduce aches and pains throughout your body. Stretching is truly a win win, and the stretches we just covered will help you feel better and will improve your posture. In the next section, we're going to cover the second component of the sites system, which is improve ergonomics. 26. Lecture 26 - The Case For Improved Ergonomics: So how do you feel after a day of sitting at a desk working on a computer? Are you risked sore? Does your back hurt? If so, you are definitely not alone. According to 2011 data, over 30% of all injuries requiring time away from work were musculoskeletal injuries such as carpal tunnel syndrome and lower back issues. And this just doesn't just mean a couple days off. And a quick return to work injuries such as carpal tunnel syndrome required an average of 25 days orm or away from the workplace for recuperation. And what's worse is that the majority of these types of injuries are preventable. If you're working in an ergonomically correct environment, I could literally talk for hours about how improving your workplace ergonomics can prevent injuries and increase productivity. But that's not really what this course is about. I am an ergonomics nerd, and I love it. So if you want more data showing how companies have benefited from an ergonomic overhaul, there is a downloadable case study in this section in the form of a pdf file. It outlines five cases were companies after implementing and ergonomics program saw dramatic reductions in lost work days. Workman's comp claims and costs related to those claims. But for the sake of this class were going to talk about proper ergonomics as a way to bring correct posture into our day to day lives, which enables us to develop, maintain and reinforce that habit of good posture. When I visit client sites, I'm always amazed at how few people know how to properly set up their desks for correct ergonomics. I mean, let's think about it. If we're going to spend eight or more hours a day, five days a week sitting at a desk, we should all take a few minutes toe, learn how to set it up correctly so that we can be comfortable and avoid injury. But that's why you're here. And I honor you for taking part in this class because even though none of this information is complex or difficult to implement, it really can make your life better. It can reduce pain and prevent injury, but most important in this context, it can help you reverse a lifetime of bad posture. So now let's get your desk set up right 27. Office posture master: Okay, So here are the basic components of an ergonomically correct workspace. Correct seat height, correct monitor, placement, correct keyboard height. And that's huge. And then, uh, chair adjustments. So to begin this demonstration, I'm going to start with the desks. That appears pretty normal. Standard chair, monitor, keyboard, etcetera. And then I'm gonna optimize it so that it's ergonomically correct for me. And we're going to discover in this process that a good ergonomic set up can be kind of ah , moving target. Now, what do I mean by that? Well, you might adjust your chair to the right height, but then your monitor might be too low or you get your keyboard placed, right, but then your chairs too high. But I'm gonna cover all these elements and show you how to make your monitor your chair, your desk and your keyboard all work together to keep you in an ergonomically correct position, optimized for good posture. So, first, let's start with the seat height. Now your chair's seat height should be adjusted so that your thighs are approximately horizontal or slightly inclined. Now your feet should either rest comfortably on the floor or, if you have shorter legs. You might want to get a foot rest, and that looks something like this. And you can get one of these at any office supply store. And for those of us who have shorter legs, this can give you Ah, little boost so that if your chairs ah, a little bit high for you, then you can use these foot rest like this to make up that extra distance. Now, I personally I don't need this foot rest. But I like to use it occasionally just to kind of vary the positions of my legs throughout the day. Now let's talk about the monitor now. Traditional advice for the placement of the monitor used to be that you wanted to keep it about 18 to 24 inches from your eyes. But the latest research now shows that the best distance is in quotes as far away as possible while still being able to read the monitor clearly so the 18 to 24 inch rule, according to OSHA, is no longer valid, so keeping your monitors faras ways you can keep it from your eyes while still being able to see it without straining your eyes is the preferred way to configure your monitor. Now, what about the height Now that I've adjusted my chair, my monitor height is too low. The recommended height of the monitor would be that your eyes are the same level as the top of the monitor, so I need to raise this thing up now. This is an easy, easy situation solved. You can use a, say, the Yellow Pages to raise it up. Or you could use a couple reams of paper. Or, if you want to, you can go to the local office supply store and get one of these monitor stance to raise it up. I like this one because since it's hollow underneath, unlike using a ream of paper or yellow pages, it allows me to have this space for, ah, office supplies and whatnot. So I am going to put the monitor up and bam now. Now it's it about I level with the top, and that is good placement for this monitor. So next let's go to the keyboard. So when I go to client sites, I find that this is the worst violation that generally people have ergonomically, is that they don't know where to place the keyboard. Generally, it's too high if you look at this desk in order for me to be toe work with keyboard. At this height, my arms basically have to go straight and my shoulders come up. In order to use this now, I could put it further forward, and then my chest collapses even further and my back bends. Ultimately, the correct position for the keyboard is where it allows your arms to have your elbows at your side and be at about a 90 degree angle. So this desk at this seat height is not going to work. But this is another easy solution. I just buy on Amazon got what is called a keyboard trade, and this is a super simple device. It costs me less than $30 to purchase. Took about two days to get here, took about 15 minutes to install, and what this enables me to do is this enables me to drop the height of the keyboard, and therefore now you can see my elbows are at my side. I've got my arms at about 90 to 105 degree angle, and I can keep my back straight. I can keep my head up. I can keep my shoulders back and type for long periods of time while being very comfortable . So the keyboard trey, I cannot recommend highly enough as a tool in your ergonomics repository here. So next let's talk about some adjustments to the chair. So common knowledge used to be that a perfectly upright posture with your back at 90 degrees to your hips was the correct posture. But according to OSHA, you should be apparently, the The research has shown that this perfect kind of 90 degree posture puts too much strain on your lower back and can cause a disk damage. And the optimum angle now is thought to be 105 to 130 degrees to even out the pressure on your disks. So that means you're at a slight re Klein on. This reduces the amount of weight that your body your spine has to support because the chairs back arrest is helping to kind of absorb some of that load. Now I know that they're gonna be some chiropractors and physical therapists out there watching this who may disagree with the this reclined posture, but I'm sharing with this with you because this is straight from OSHA. And, um, that's the latest information from them, and they're all about reducing workplace injuries. So my recommendation personally is to vary between the two. Try to have this 90 degree upright posture for 15 20 minutes and then relax to this more reclined OSHA 105 to 1 30 degree posture. Either way, try to keep your keyboard at a at a point where you're not shrugging your shoulders in order to reach it. So that is, um, the basics on the chair address mint. But either way, speaking of lower back support, a lot of today's desk shares do not have adequate lumbar support. And so therefore, it could be helpful to use a on add on lumbar support. Like, for instance, this one. I love this thing. I use it regularly, and this can help you. I'm going to just pop it on here real quick. This gives you an extra bit of lower back support, and so now you can see, rather than having that kind of posterior the end in your lower back. This helps kind of keep keep your back in and keep your straight, so I love this thing. I don't use it all the time. I put it on and take it off so that I can have a variety of positions. But it's definitely a nice tool toe. Have so another thing that we can do that kind of add a little bit of variety because I really do believe in moving things around, changing things up. Not being in the same position all day is to swap out your chair once in a while with one of these exercise balls. These things are awesome because they give you the ability, and by the way, this one is a little. This one seems to be losing a little bit air. That's kind of embarrassing. Uh, usually this places me about three or four inches higher, but you get the point. The idea with these balance balls is is that it kind of naturally puts you into a position of good posture. It makes it so that you're using so your core to kind of keep balanced. And again, it's hard to lean back and slouch because you will roll backwards. So this thing is a great tool just to bring in once in a while throughout the day, and I believe this thing costs me about 17 or $18 so really cheap and a very effective way to kind of mix things up while still retaining that good upright posture in the workplace. Now we've covered a lot of ground in a short time, so I created a downloadable checklist with the diagram showing the basics of correct workplace ergonomics, and this is the latest OSHA information. So download it printed out and bring it to your office. Now, given the fact that most of us spend a huge portion of our time at work sitting at a desk, the material in this lecture is super important. You're going to find that having your workplace set up in an ergonomically correct configuration can improve your productivity, decreased pain through your entire spinal column and have other benefits like more energy and a better mood. Plus, correcting ergonomics will be continually helping train you for that habit that we've been talking about throughout the class, and that is the habit of good posture 28. Lecture 28 - Intro to the Strengthening Component: So before we get started on the strengthen section, I just wanted to give you a little bit of information about the exercises we're going to cover first. I just want to reiterate the little warning that I gave before the stretching section. And basically, this is like any other health or exercise program in that before you attempt any of the following exercises, please consult your health care provider because even the simplest exercises can cause injury. So if in the process of doing any of the strengthening exercises you feel any discomfort, tingling, pain, dizziness or soreness, please stop the activity immediately. And don't attempt it again until you've consulted your doctor. So, as with the stretches the exercises were going to show will be low stress and low impact. But all should be performed with care. And with us again is Heidi, who is a certified personal trainer. And she'll demonstrate not only how to do these exercises but notice her form as she does them, because correct form is a very important part of doing these right and one more word about the following exercises. The exercises and stretches in this class purposely require the absolute bare minimum of equipment. You don't need dumbbells, weights or any other equipment other than maybe a rolled up towel and some rubber bands. I specifically wanted activities that you can do now without having to buy anything so that you can get started immediately. You don't need a gym, special clothes or anything else. Also, this makes the exercises and stretches in this class ideal for travelers and busy professionals. You could be These just is easily in a hotel room as your living room, and now let's do some exercises. 29. Exercise 1: Palms-Up Rotations: The first exercise is palm up rotations, sitting with your back straight and arms outstretched to the side with Palm's up to medium sized backward rotations. After five rotations, bring your arms down, breathe and relax for a few seconds. Do 5 to 8 sets of this exercise. 30. Exercise 2: Bicycle Kicks: this exercise is bicycle kicks lying on your back with your hands behind your head. Bend your legs and lift your feet approximately two knee height and slowly begin kicks in a circular motion. This exercise will strengthen your core and improve midsection stability. Do 10 to 15 rotations, then rest for a few seconds with your legs flat on the mat. Repeat the bicycle kick set 3 to 5 times. 31. Exercise 3: Hip Bridge: this exercise is the hip bridge. Lie on your back with your hands at your sides in knees bent. Keep your feet flat on the floor and contract your buttocks and abs so that your pelvis lifts up off the floor. During this exercise. Keep your core tight, but keep your neck relaxed. Your legs should be doing most of the work, and your body should form a straight line from your knees to your shoulders. Hold this position for 5 to 15 seconds, then lower your pelvis back to the floor. Repeat this exercise 5 to 10 times. 32. Exercise 4: Planks: this exercise is the plank lying on your stomach. Support yourself on your forearms with your elbows directly below your shoulders. Bring yourself up to a tabletop position, continuing to rest on the forearms, pulled for 15 to 30 seconds or longer if you're able and repeat 3 to 5 times separated by 10 to 15 seconds. Rests flanking Can improve posture by activating core muscles, which stabilize your spine and hips, but it also improves strength in the neck, shoulders and biceps. Chest lower back glutes, thighs and cabs. This is a powerful isometric exercise that helps your posture and a lot more. 33. Exercise 5: Marching Exercise: This is the marching exercise. Standing upright in neutral posture. Bring one knee up so that your thigh is parallel to the floor at the same time. Raised the opposite arm to a straight at position over your head. Hold for 3 to 5 seconds, then repeat on the other side. Do 2 to 5 sets of 10 to 15 reps per side. This is another exercise that's harder than it looks. 34. Exercise 6: Mid-Back Squeeze: this exercise is the mid back squeeze. Extend your arms out to your sides at about shoulder height, slightly bent the elbows with the palms, pointing up. Pull your arms back while squeezing your shoulder blades together. You should feel a stretch in your chest and along the front of your shoulders. Hold this for up to five seconds and repeat 4 to 5 times per set and do 2 to 3 sets. This exercise strengthens your upper back while at the same time providing stretching for your chest and shoulders. 35. Exercise 7: The Stork: this is the stork. First, stand tall in your best posture, then keep straight as you lift your knee to the point where your thigh is parallel to the floor. Keep standing tall and hold your leg up for about five seconds or so on each side focused on keeping your body straight and well aligned. This exercise is a great way to improve balance and strengthen the core for better posture , and when you try it, you'll see that it's harder than it looks. 36. Exercise 8: Superman on the Floor: this exercise is Superman. On the floor, lay face down with arms outstretched forward above the head. Gradually lift arms and legs off the floor and hold for a count of 3 to 5 or longer. If you're able, then return to a relaxed position back on the floor. Repeat this exercise 3 to 5 times, or 5 to 10 times. Once you've developed more, strengthen your back. This is a highly effective exercise that works the entire back for increased strength and improved posture. 37. Lecture 37 - Quick Intro to Resistance Exercises: the next few exercises we're going to show you are going to incorporate a little bit of resistance. Heidi is going to demonstrate these using everyday rubber bands as the resistance device. This works surprisingly well, but if you want a little get a little bit more high tech, you can use one of these, and this is a latex exercise loop. These are great because they have a 1,000,000 applications and they're super portable. Um, I travel a lot on business, and I find that the exercise loops are a great way to get a quick workout in your hotel room. Whether it's right when you get up in the morning or in the afternoon before a client meeting. And they're super inexpensive, I got a set of three of these recently at Amazon for about 15 bucks. You can just go to Amazon and search for latex exercise loop, and you'll find a ton of these. But for the sake of the next few demonstrations, I want you to just be able to do these without having to go out and buy anything special. So if you were just going to use rubber bands and if you want more resistance. Simply add more rubber bands. Oh, and it probably goes without saying, but be careful and don't overstretch the bands because they can and will snap. 38. Exercise 10: Shoulder Blaster: this'll is the shoulder blaster sitting upright with your back straight, Wrapped the rubber band around both hands and hold your arms straight upward beside your ears. Then, with palms pointed outward and keeping arms straight, pull outward on the band in slow, deliberate motions. This is an effective way to strengthen your shoulders, but be sure to move slowly and don't push too hard. Do 10 to 15 repetitions and remember to breathe. 39. Exercise 9: Upper-Back Squeeze: This is the upper back squeeze sitting upright with your elbows at your side and your arms bent at about a 90 degree angle. Grasp a rubber band with your thumbs, then squeeze your shoulder blades together as you slowly pull your hands apart. Hold this position for about five seconds. This is an effective way to build upper back strength and counter the shoulders forward posture. Many of us find that we've developed after thousands of hours spent at a computer keyboard , and you'll find the rubber vans at a surprising amount of resistance, given a little time. 40. Lecture 40 - Bonus #1: Demonstration of Good Posture Behind the Wheel: Many of us spend, ah, lot more time behind the wheel than we like myself included. And while most car seats are comfortable for long periods of time, many of us sit in an ergonomically, less than ideal position and therefore our time spending cars can really hurt our posture. And since many of us spend so much time behind the wheel, this is yet another way that were reinforcing that habit of bad posture. So in the following demonstration, I'm gonna give you a quick and very informal rundown on some recommendations for optimizing your behind the wheel configuration so that your commute can actually help rather than hinder your posture. And one thing to keep in mind is this is a very informal demonstration and that all cars air different, so take it for what it's worth and learn from it. But know that your car is probably gonna be different from my truck, so enjoy the demonstration and happy driving. Okay, so now let's take a quick, very informal look at ergonomics in your car because everybody is different and every car is different. I'm going to just give you some basic guidelines for how to kind of optimize your situation in your car to make it as least detrimental on your posture as possible. So first thing, let's talk about the adjusting your seat distance so you want to have your seat at a distance from the pedals where, when the pedals air fully depressed, your legs don't get become fully extended. So in this case, I am too far back. And so I'm going to move forward. And basically now I've got a situation where if you can see my right leg, if I have the pedal fully depressed, I'm still at about 100 maybe 40 degrees of an angle. So it's not too far, but also when I met rest. My leg isn't too bent too far like ultimately, I wouldn't want to have have it be this close to where I My legs are bent at a 90 degree angle in the resting position, so I'm going to pull it back and basically to about here, where when I fully depressed the pedals, my legs do not get flex to the full straight position, but in resting position, they're not too bent. Um, and that's the basic seat distance rule of thumb. So now let's talk about the rake or the recline of your seat. Ultimately, we don't want that perfect 90 degree seat scenario where the back is 90 degrees from the seat base. Because, um, the pressure the downward pressure on your lower back, coupled with the vibration of driving a car, can be really bad for your back. So you wanna have about 105 to 120 degree seat back angle. So I am going to put this up and that clearly, I can't see it, but that looks, that feels to me like about about right, maybe just back. Ah, hair And okay, so that feels pretty good. And now let's talk about the height of the steering wheel. Ultimately, right now, I've got my shoulder blades nice and pushed against the back of the seat. What we don't want is to have our arms forward so that our shoulder blades come forward and collapse are chest that is bad. So ultimately, if I can have my steering wheel height set so that my arms instead of the 10 and two position that we were taught in driver's ed as kids, if it could be at nine and three and have my arms bent at a 90 degree angle arm or while keeping my shoulder blades against the chair. Then that's a great a perfect height. Okay, um, now what I also do as a way to kind of make sure that I keep my chest and posture open while I'm driving is I dropped my hands to the eight and four positions sometimes, and that enables me to even Mawr open up my chest, have those shoulder blades against the back of the seat and drive comfortably. One thing that you may want to consider is a lumbar support. I know that in my car it's got reasonably good lumbar support. But sometimes what I'll do is I'll take a towel and roll it up and slip it under my back for if I'm gonna be in for a long time. And that can be a great way to make sure that you don't get that posterior bend in your lower back when you're driving. Also, one thing to keep in mind when you are using a lumbar support, it's going to push you forward closer to the wheel, so you're gonna want to adjust your seat distance from your pedals accordingly when you are using a lumbar support, so the head rest adjustment. Now the head rest. You don't want it up too high, and obviously you don't want it too low, and you can see that my head rest does not go above the crown of my head. So that's that feels about right. Um, I might even bring it down a notch. That that feels great. And so, um, having it so that it's about so that the top of it is about maybe eyebrow level. That's perfect. And so you want to have it so that when you are driving and your set to your comfortable position, you want to have it. So there's maybe an inch or two between your head and your head rest, and then sometimes you might even consider leaning your head back against the head. Rest just for a short time. Just have some variety. Clearly, you don't want to be looking down your nose if your head is too far back but sometimes leaning. If you've got your head rest adjusted correctly. Sometimes leaning against that can be good. Also, you want to be aware that if your head rest is too far back, you're going to incur some risk of whiplash should you get rear ended. So it's kind of important toe. Make sure that you've got it adjusted so that it's about a couple of inches. So that really is a quick overview, a couple little things to keep in mind. One. Don't try not to cross over. You'll see a lot of guys driving where they will take one are and kind of cross over. And that's terrible for your posture. Let I'll do it with my right hand so that now I'm basically reaching over and you can see that my shoulders coming forward. And even though this might be a kind of a comfortable position, it is twisting my body for one thing, and also it's collapsing my chest. So that is, I would say, a no no. So, um, ideally, the correct distance between your seat and your pedals would make it so that when you fully depressed the pedals, your legs do not get fully extended. But you're not so close that your legs are at a 90 degree angle or less, which can decrease your circulation. Ultimately, keep your hands at the nine and three position and your shoulder blades against the back of your chair, and sometimes you might want alternate with the 10 and four position and remember the seat back. Try to keep it between about 105 and 110 degrees and you will drive comfortably. You will have more energy. You will feel better, especially after long drives. And if you are a commuter, this will really make your life better if you kind of optimize your automobile. Ergonomics too kind of promote this good posture. So that is that and now on to the next section. 41. Tip #1: Use Your Palms To Get Yourself Straight: Okay, so this first tip is super basic and requires no effort, but it's a simple way to get yourself back in good posture, especially when you're seated. I use this at the movies all the time because after a while in the seat, my shoulders tend around forward. So with your elbows at your side, simply facing your palms upward towards the ceiling can pull your shoulders back and bring your shoulder blades closer together, which opens up your chest and immediately improves your posture. In fact, just try it right now. Arms at your side, palms up. Can you feel it? It really works. Sometimes when I'm in a seminar, a presentation where I know that I'm gonna be sitting for a long period of time all set reminders on my phone for every half hour or so just to put my palms up. I know it's stupid, stupid, simple, but, um, it really works, and it's a great way to remind yourself to get straight. So remember this tip palms up for good posture 42. Tip #2: Smarter Smartphone Use: One of the most damaging activities that we can engage in is one that's becoming an obsession that affect hundreds of millions of people throughout the world. And that's the almost constant use of smartphones and in many cases, tablet computers. Look on any city bus, subway or sidewalk, and you'll see people with their heads bent forward as they send texts, check Facebook, read or watch videos on their smartphones and tablets. The resulting quote techniques syndrome has become a real public health issue, and it's only getting worse with each passing year. This is very simple advice, and it's probably pretty intuitive, but it's worth stating when you're reading or watching something on your phone. Try to hold the phone up as high as possible, preferably adder near eye level. So instead of having your your head be down bent over, there's a big difference in neck position between looking straight forward and I level and looking down at the phone at chest level. Um, if you're not comfortable holding it up that high, hold it as high as you can and ideally hold it high enough that your eyes can gaze downward at the screen while your head stays up rather than having your head been forward. So remember that factoid about your head gaining £10 of weight for every inch forward your head goes. Just a couple inches forward adds £20 of stress to your upper back and neck. So the smartphone addiction that I'm talking about can really cause a lot of strain. And the longer that you're in that head forward position, the more harmful it is also, when possible. When you're using your smartphone, try to use that dictation function to enter your text rather than looking down and entry it by hand. That way you can do something like neck rolls or something like that while you're speaking into the phone and actually achieve some benefit while you're texting. Now, when you're talking on the phone and this probably goes without saying but especially on long conversations, try to use ah handsfree headset or one of those blue tooth ear pieces. This will help avoid strain on your forearm and wrist from holding the phone in one position for an extended period of time. But it will also help avoid that potential cooking of the neck and the strain that comes with that and also take breaks as often as you can. Put your device away occasionally and stretch your neck and look at something that's not a screen every now and then just to keep variety and so that you're not constantly in the same position. 43. Tip #3: The Doorway Trick (It's Not What You Think): My next tip is from author Lille lounges. I'm not actually 100% sure how to pronounce her name, but she's written a bunch of great books, and I love this tip. This tip is walk into every room, even if it's empty, like you're the guest of honor. This may sound goofy, but it's a great tip. Use every doorway that you go through as a little mental reminder to keep your head up, your chin up, your shoulders back and your chest slightly out. Most of us passed through dozens of doorways every day, and using those door frames as a reminder to get yourself back into great posture is a powerful yet stupidly easy technique. And again, it's all about building that habit of good posture. So having lots of little reminders like this throughout the day is a great way to build that good posture habit. So remember, walk into every room like you're the guest of honor 44. Tip #4: Good Posture and Your Workouts: The next tip is to be aware of posture when you exercise. I see walkers and runners all the time who are otherwise healthy and vibrant looking and in shape. But they have poor posture while performing their exercises, and, quite frankly, and makes him look terrible. So here's a very simple tip for when you're walking and running. Keep your chin parallel to the ground. Now I run semi regularly, and I usedto have terrible running posture. I used to basically have my head down, and I would regularly just be staring at the sidewalk 30 or 40 feet in front of me. Now, Just reminding myself to keep my chin parallel to the ground was a huge help. And now my running posture is generally pretty good and speaking of exercise. And keep in mind that doing too many chest and shoulder exercises can make the rounding of your shoulders worse by creating a strength and balance between the front and the back of the body. A lot of people, a lot of us, are guilty of doing ah, lot more exercises for our front than are back. So my rule of thumb when doing full body workouts in the gym is just to do to back exercises for every exercise you're doing on the front of your body. Um, this is a great way to balance out the weakened back muscles with the dominant front muscles. And at home, I do a lot of push ups for my back. I do a lot of the Superman on the floor exercise if you recall the one from the strengthening section to balance out that front and back strength. 45. Tip #5: Don't Let Your Couch Kill Your Posture: Okay, let's go from the gym to the living room. Now most of us probably spend more time sitting on the couch. Then we might want to admit, but it doesn't have to kill our posture when you're sitting on the couch. One simple thing that you can do is put something behind you to support your lower back. I'd like to use a rolled up towel with a couple of rubber bands, kind of like Heidi used for a couple of the stretches. In this course. You don't always have to use it, but one thing you could do is try dividing your sitcoms in half the 1st 15 minutes. Support your lumbar with the rolled up towel or a pillow and sit up straight. Then the 2nd 15 minutes. Do whatever feels good. Most couches do not promote good posture and adding a little homemade lumbar support can be very, very helpful. 46. Tip #6: The Physics of High Heels (Ladies Beware…): Okay, Here's a tip that I haven't needed personally, but it's definitely worth mentioning. Ladies. High heels are bad for your posture. High heels cause a significant increase in the pressure on your forefoot. Ah, one inch heel increases the pressure by 22% meaning the ball of your foot is now carrying 22% more weight. And a three inch heel increases four foot pressure by 76%. This added pressure makes you adjust the rest of your body to maintain balance. Your lower back gets pushed forward and your hips get pushed back and the chest moves forward. This contortion is unnatural and can lead to all kinds of problems, not just with your posture. That said, if possible, avoid wearing high heels for long periods of time. Do stretches for your legs before you put on the heels and try to choose the one inch heels over to the three inch heels. When your shoe shopping, think about that pressure difference one inch adding 22% more pressure on the four foot while the three inch ad 76% more pressure. That is pretty significant, so keep that in mind 47. Tip #7: The String and the Rearview Mirror Reminder: The next tip is a pretty simple one, and it's just a little device to remind yourself to stand tall throughout the day. Think about a string that's at the top of your head, gently pulling your head up toward the ceiling when you first sit down at your desk. Think of that string when you're walking around. Think of the string and walk just a bit taller. When you sit down in your car. Think of that string again. Now here's another tip for the car. When you sit down and you're sitting straight and tall, adjust your rear view mirror so that it's at the correct level for that position for that good position when you're driving, if you start to slump down slightly in your seat like a lot of us do, the next time you look in the rear view mirror, it'll be out of adjustment, which will remind you to return to that taller, straighter, heads up posture. That rear view mirror tip was huge for me. You don't tend to realize how much of a difference a little slouch can make in your height until you see that mirror getting out of alignment. I can't recommend this one enough, because next time you're driving somewhere, just sit. Imagine that string. Sit nice and tall and adjust that mirror to your stall tat. Stop taller stature, and the mirror will be your reminder to keep your posture good and straight for the rest of your drive. 48. Course Conclusion: Thank You So Much For Joining Me!: Well, now it's time to wrap up this class. I really, really hope that you were able to find some value in here and that you're now armed with some really actionable tips, techniques and strategies to improve your posture. Now, if you have any tips on better posture that you'd like to share, please send me an email with anything you've got. I would love to hear about it, and my email address should be somewhere here on the screen and moving forward. Remember that SISE framework stretch improve ergonomics and strengthen. Developed that habit of good posture and come back to watch this class of second or third time because we covered a bunch of material and it was a lot to absorb. So thank you so much for joining me in this course. You are awesome. And I promise that you're going to be amazed at how improving your posture will improve your life. Now go out, walk tall and thanks again for joining me