Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 Exercises to Fix Poor Posture first appeared on Le Physique | Vancouver Personal Training.

Are you always feeling tired when waking up in the morning or feeling like you just can never get enough sleep? Healthy sleeping habits contribute to your overall quality of life leaving you more productive, emotionally balanced and energetic the next day. Here are 5 tips to help you get a restful night.

1. Have a consistent sleeping schedule and maintain consistent hours

Aim to sleep and wake up at the same time everyday. This helps set your internal body clock and optimize your sleep quality. Choose a bed time where you usually feel tired and if you are naturally getting enough sleep, an alarm is usually not a necessity. If you need one, try to set an earlier bed time.

2. If you have trouble sleeping, avoid naps especially in the afternoon. 

Similar to the tip above, maintaining a consistent sleep schedule can help optimize your sleep quality. Taking afternoon or power naps may disrupt your sleeping schedule that may leave you sleeping later and subsequently, waking up later than usual.

3. Avoid caffeine close to bedtime.

Caffeine is a stimulant that can temporarily help you stay awake and alert by blocking sleep-inducing chemicals. By avoiding caffeine close to bed time, it can help you feel less alert during the night when it is time for your good night’s sleep.

4. Exercise daily.

Reported by many studies, exercise improves sleep quality such as improving time needed to fall asleep and increased deep sleep. Studies also reported no significant difference exercising in the daytime or nighttime (1). Determining which part of the day you exercise is determined by your lifestyle and personal preference as long as it does not deter you from sleep. Moderate exercise is optimal but even light exercise is better than no activity.

5. Improve your sleep environment.

You can do this by making your bed a little more comfortable by rearranging your bedding or purchasing a new mattress or pillows. Make sure that your mattress is not passed its life span (generally 10 years) and that your mattress and pillows are of good quality. Allergens is also something to keep in mind of and ensure that your bedding is free of any allergens.

1. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017, 1-14. doi:10.1155/2017/1364387

Mika Pelaez – Kinesiologist / Marketing Coordinator

Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

The post 5 Tips on How to Sleep Better first appeared on Le Physique | Vancouver Personal Training.