COUNTERING PANDEMIC POSTURE STRAIGHTEN YOUR STANCE FOR A PAIN-FREE LIFE
Trapezius: These muscles anchor the shoulder blades against the rib cage, and if they become weak, they allow the pecs to pull the shoulders forward. Strengthening them and stretching the pectoral muscles is an effective strategy to remedy rounded shoulders. Strengthening the serratus anterior muscle, located along the side of the ribs, can also aid in treatment. Scapula: Changing the position of the shoulder blades in relation to the rib cage can help strengthen and stretch the muscles involved in rounded shoulders. Try gently rolling your shoulders up, back, and down, lightly bringing the bottom of the shoulder blades together without lifting your sternum. When performed consistently, this exercise can help you stand up straighter, with your back arched and your shoulders back and down. What is the payoff of working these muscle groups consistently? Not only will you feel better and have less muscle strain and fatigue, but research suggests that a more erect stance will make you appear stronger and more trustworthy to others. Great posture also helps you walk gracefully and makes you appear taller, younger, and more slender. What’s not to like about that?
Many of us grew up hearing a parent or other adult nag us to “stand up straight” but still arrived at adulthood with rounded shoulders. The pandemic worsened the problem, as many home-based workers adopted a hunched-over “pandemic posture” from working on a couch or at an ergonomically deficient home desk. The good news is that a daily routine of exercise, cool-down time, and general muscle stretching can straighten rounded shoulders. A skilled physical therapist can instruct you in exercises to help you stretch and strengthen the relevant back, shoulder, and chest muscles. A controlled study of 28 individuals with rounded shoulders found that systematic physical therapy and exercise helped improve their posture in as little as two weeks. While multiple factors cause poor posture, here are the most basic body parts to work on: Pectorals: These muscles in the front of the chest pull the shoulder blades forward and contribute to a hunchbacked appearance when they become tight. Stretching the pecs can help correct rounded shoulders by changing the position of the shoulder blades in relation to the rib cage. Mobilizing the soft tissue in the pectoralis minor muscles by a physical therapist may also improve posture.
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Ingredients Directions GRILLED STEAK WITH CHIMICHURRI SAUCE
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2 lbs flank, sirloin, or skirt steak
1. Preheat grill to medium-high heat. 2. Rub the steak with the olive oil, salt, and pepper. 3. Grill the steak for 4–5 minutes per side or until it reaches desired doneness. 4. Meanwhile, make the chimichurri sauce: In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, red pepper flakes, and salt and pepper.
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2 tbsp olive oil
Salt and pepper, to taste
For the chimichurri sauce: •
1 cup fresh parsley, chopped
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2 cloves garlic, minced
Juice of 1 lemon 2 tbsp olive oil
5. Let the steak rest for 5 minutes before slicing. 6. Serve the steak with the chimichurri sauce and enjoy!
1 tsp red pepper flakes Salt and pepper, to taste
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