Aging Backwards_10 Years Lighter and 10 Years Younger in 30 Minutes a Day

by Miranda Esmonde-White

  Most important of all, have fun doing these. They will make your body feel so good that you’ll feel you can’t possibly be exercising. Forget “no pain, no gain”—your body knows what’s good for it. Your body will thank you for making it feel so relaxed, so full of energy and oxygen, and so young!

  CHAPTER 10

  STRAIGHTEN YOUR POSTURE

  Good posture gives you the appearance of confidence and youth and it also pulls your spine upward, opening space for all your organs to function comfortably in the space “God” intended for them.

  The rounded shoulders and curved spine of poor posture make you look tired and old while reducing the space intended for your organs. The shrinking of the spine pushes the organs downward, making them squish outward because they have nowhere else to go. This makes us look fatter than we actually are! In other words, good posture makes us look younger and slenderer and bad posture makes us look older and fatter! Take your choice.

  However, improving your posture and straightening your back can be a daunting task if your muscles are weak or are in any degree of atrophy. When our muscles are strong and flexible, maintaining good posture is easy, natural, and comfortable. And when muscles are strong and flexible, keeping the back straight for extended periods of time is easier and more comfortable than slouching. The spine is designed for a lifetime of good posture, but the only way to keep it that way is to exercise it. Movement is essential to maintaining good posture, particularly if we spend upwards of 8 hours a day sitting at a desk and the rest of our day on a sofa in front of the TV.

  If looking great is not motivation enough, consider that good posture is also essential for healthy organ function. Poor posture negatively affects every system in the body—cardiovascular, neurological, digestive, and skeletal.

  Poor posture impedes the ability of our lungs to inhale adequate quantities of oxygen, leading to oxygen deprivation in the brain and muscles, and making us feel chronically tired and sluggish. Poor posture also puts pressure on the digestive system that can cause heartburn, gas, cramps, bloating, and constipation. Poor posture prevents the cardiovascular system from achieving good circulation of energy-giving blood.

  Poor posture is often the result of a sedentary lifestyle. Inactivity leads directly to atrophy: The hundreds of muscles required to hold the spine upright weaken and the slippery slope of rapid aging begins.

  Weak atrophied muscles cannot support the spine in an erect position for longer than a few minutes without becoming exhausted and collapsing. If your muscles are weak, maintaining good posture is grueling, even unattainable. But don’t despair; our muscles are waiting and ready for us to strengthen them. All we have to do is a little bit of exercise on a daily basis, and within a few short weeks we should have stunning posture.

  The God-given muscles in the body are actually designed to be strong and capable of lasting a lifetime. They are not designed to be weak! A little bit of work and they will strengthen rapidly.

  The spine is made up of 33 small, wedge-shaped bones called vertebrae, which form a gentle double-S curve starting at the base of the skull and ending at the tailbone. The shape of the double-S curve gives flexibility to the spine, which resembles an accordion as it compresses and expands. When we pull the spine upward it lengthens and we look taller, and when we allow the spine to compress, we look shorter. We actually would be taller or shorter if we were to be measured at our different postural positions.

  The torso has hundreds of muscles at its disposal to help us maintain good posture. These muscles range from small to large and run from the spine to our shoulders, ribs, skull, legs, or hips. They work in concert to keep the spine strong, flexible, and in healthy alignment. Every single one of these muscles plays a vital role in good posture and every one must be strengthened and stretched equally in order for the spine to remain balanced. When our spinal muscles are balanced we have comfortable perfect posture. The spine is intended to move in every direction imaginable; therefore, we need to do exercises to keep the spinal muscles capable of moving in all directions.

  It might seem a daunting challenge to exercise all the muscles that are required to achieve good posture, but I will show you that, in fact, it is quite simple. The only part that is difficult is your personal commitment to your body! Are you ready to do these exercises at least three times a week for the rest of your life?

  I have put together a sample of exercises that will give you both strength and flexibility in all the muscles required for good posture. These exercises also have many other benefits, such as helping you control your weight, and toning your torso to give you an attractive shape.

  Your mother probably reminded you to “stand up straight!” And she was correct, but sometimes we’re not quite sure what “straight” means. Fitness and sports training commonly overstrengthen the shoulder, arm, and upper back muscles in the misguided belief that this will develop good posture. But there is a great difference between a strong, rigid, immobile back and a strong, straight, fully mobile back.

  Strengthening must be balanced by an equal degree of dynamic flexibility; otherwise it is dangerous and counterproductive, leading to premature atrophy. Anyone who is engaged in any form of fitness activity or sport should take a step back to examine the results. Ask yourself if your activity causes more problems than it is solving. It is very difficult to admit that the training we have become passionate about could be harming us. It is hard to admit that an instructor whom we respect and who’s probably become a friend is giving us workouts that are actually causing us harm. Life is often about choices and facts and even fitness activity that is bad for you becomes difficult to break away from.

  That being said about the fitness industry, the absolutely worst thing we can do for our posture is to be sedentary! Being sedentary will inevitably lead to rapid aging, irreversible atrophy, and poor posture. Poor posture puts us on the slippery slope of cardio, digestive, skeletal, and neurological problems.

  Life is fun—so we shouldn’t let our bodies get in the way of living!

  CEILING REACHES

  Reach one arm as high as possible, keeping the other arm bent near the head. As you are reaching toward the ceiling, breathe in and out slowly 3 times. With the release of each breath, try to stretch toward the ceiling a little more. You should feel a gentle tug in the rib muscles, the spine, and the abs.

  When you cannot reach any higher toward the ceiling, then gently pull the extended arm toward the back. You should feel a tug at the front of your shoulder joint. Hold for one deep breath and then relax the muscles but keep the arm above the head. This backward movement will help straighten the spine and improve posture. Alternate the ceiling reaches 16 times.

  HAMSTRING STRETCHES

  Lying flat on your back, keeping one knee bent with your foot flat on the ground, lift one leg, holding it wherever you can reach it. It is important to keep your back flat on the ground. Many people need to bend their knee slightly if their hamstring muscles are too tight to keep the leg straight. The objective is to stretch the hamstring muscle, not to straighten the leg. Do 1½ minutes per leg. Repeat twice for each leg, alternating legs between sequences.

  HAMSTRING STRETCH MODIFICATIONS

  If you have a rounded back and are unable to rest your head comfortably on the floor, use a cushion. You will protect your spine by raising your head and reducing the compression on the cervical spine.

  If you can’t reach your leg while keeping your back flat on the ground, wrap a theraband around your lower leg to help pull it toward you. Many people bend their knee slightly if their hamstring muscles are too tight to keep the leg straight. The objective is to stretch the hamstring muscle, not to straighten the leg.

  IT BAND STRETCH

  Make sure one knee is bent with the foot flat on the ground in order to protect your spine. Flex the foot of the raised leg. (Note: You should bend the knee of the raised leg if the hamstring is too tight to keep the knee straight.)

  Gently push the
extended leg across the body, pushing the leg downward and pulling it toward your chest. When done correctly, this IT band stretch will feel slightly uncomfortable; however, never continue pushing if you feel pain.

  BABY STRETCH

  Depending on what stretch feels more comfortable for you, you can pick either position 1 or position 2.

  Position 1: Tuck the lower knee under the upper knee while holding both shins with corresponding hands. Slowly swivel your hips side to side in order to feel a stretch in the hip muscles. Keep moving 15 seconds per leg and change legs 4 times.

  Position 2: Rest the foot on the opposite knee and pull the thigh toward your chest, keeping your spine flat on the ground. Swivel your hips side to side in order to feel a stretch in the hip muscles.

  After completing the hip stretches of position 1 or 2, continue into this lower spine stretch. Hold your shins and lift the lower spine slightly off the ground while doing a gentle pelvic tilt. This will increase the flexibility of the vertebrae of your lower spine with the benefits of improving your posture. Slowly swivel your hips side to side to move the spine and unlock tight vertebrae.

  PRETZEL EXERCISE

  Step 1: Sit with the front leg bent while holding the ankle of the back leg.

  Step 2: Pull heel gently toward the bum. Make sure that the weight of the body is never on the kneecap, but on the thigh. Release the stretch and repeat 3 times slowly, taking 16 seconds per leg.

  OPEN CHEST SWAN SEQUENCE FOR POSTURE

  Step 1: Bend your knees and round your back by tucking your tailbone under while slightly bending forward. At the same time bend your elbows, keeping them close to your body with the hands in front of your body.

  Step 2: Pull the elbows behind you while raising the shoulders.

  Step 3: Keep the spine rounded and the shoulders raised while straightening the elbows behind you. Simultaneously twist the arms in the shoulder sockets.

  Step 4: Slowly and with resistance sweep the arms to meet in front, keeping the shoulders raised and the arms twisted in the sockets.

  Step 5: Interlock your fingers and draw the hands toward the chest, making sure that your elbows and shoulders remain raised. When your hands are close to your chest try to pull the hands apart but don’t release the grip on your fingers. This will give you a lovely stretch between the shoulder blades.

  Step 6: Keeping the shoulders raised, slowly straighten the elbows, imagining that you are pushing something forward.

  Step 7: Slowly raise the arms above the head, reaching as high as you can toward the ceiling. Be careful not to sink your weight into the lower spine. Keep as straight as possible with your weight always slightly forward.

  Step 8: Carefully bend your elbows, pointing them toward the back of the room. This movement will stretch the chest muscles.

  Step 9: Straighten the elbows, keeping the chest open. This will help to stretch and strengthen the entire spine. Repeat steps 1 through 9 three times. Take about 30 seconds to do this entire sequence.

  SIDE-TO-SIDE BENDS WITH LUNGE

  Lunge sideways with legs comfortably apart, making sure that the bent knee is aligned over the arch of the foot. Raise the working arm to be aligned with your ear, keeping the elbow straight. Reach as far away from your body as possible, trying to pull the arm out of the socket (don’t worry—it is impossible to do it!). The more you pull the arm, the greater the stretching and toning of the waist and spine muscles. Take 3 seconds per side bend, alternating sides 16 to 32 times.

  COMMON MISTAKES IN SIDE LUNGES

  Check yourself in a mirror when you do a side lunge, to be sure you are not making any of these common mistakes. Do not lift the hip of the straight leg and do not let the raised elbow bend—otherwise you will lose the strengthening and flexibility benefits.

  Another very common mistake in a side lunge is to let the arm drop in front of the face instead of keeping it next to the ear and head. Make sure you do not rotate the torso toward the floor instead of remaining sideways. These incorrect positions would nullify the waist toning benefits.

  SIDE LEG LIFTS

  Lie down straight on your side, supporting the upper body with one arm underneath the head and the other hand placed in front.

  Lift legs upward simultaneously, keeping abs and legs tight. Focus on lengthening the upper and lower body away from each other.

  SIT-UPS SEQUENCE FOR POSTURE

  To start a sequence of sit-ups, bend the knees with feet on the floor, lie on your back, place your hands behind your head, and keep the elbows open.

  MODIFICATION FOR SIT-UPS

  If your head is not flat when you lie down, then you will need to place a cushion under it to support the neck. It is important to use a cushion to straighten the neck, and to protect the fragile cervical spine vertebrae.

  Step 1: Begin the sit-up by lifting the shoulders off the floor. Keep the elbow open throughout the exercise. Then slowly lower the head to the ground. For each sit-up, you should take 3 seconds to lift the shoulders and 3 seconds to lower them. Repeat 16 to 32 times.

  Tip: Make sure you keep your neck in line with your spine and keep the abdominal muscles engaged.

  COMMON MISTAKES IN SIT-UPS

  Notice in this photo that the elbows and the head are pulling the body forward. Not only does this forceful use of the neck cause neck pain; it is also dangerous for the spine. Equally important is that it does not use the abdominal muscles, and so no strengthening or toning is achieved.

  Step 2: Rotate the upper body to do oblique sit-ups, which will strengthen the rib muscles and tone the waist. Keep both hands under the head and repeat 8 times on one side before changing sides.

  Step 3: Try to touch the ceiling with your fingers as you do the oblique sit-up. These sit-ups will lengthen the waist and abdominal muscles as you strengthen them, helping develop good posture and a strong flexible torso. Repeat 8 on one side before changing sides.

  Step 4: Try reaching to the opposite knee as you do these oblique sit-ups. These will strengthen the obliques and abdominal muscles. Repeat 8 on one side before changing sides.

  Step 5: Try to touch your heel as you do these oblique sit-ups. These sit-ups will strengthen the waist and spine, helping develop good posture and a strong flexible spine. Repeat 8 on one side before changing sides.

  Step 6: Lift both legs as high as possible, keeping the knees bent. Repeat 8 simple sit-ups of the torso.

  Note: If you have a weak back always keep one foot on the floor to protect the spine. This is a rule that you should follow whenever exercises require two legs off the floor; you should automatically keep one leg on the floor.

  Step 7: Making sure that you press the lower ab muscles into the floor, simultaneously push the straight leg downward, using strong resistance. Repeat 16 to 32 slow-motion bicycles.

  RESISTANCE LEG LIFTS (ADVANCED)

  Place your hands behind your head, straighten one leg, and flex the foot. Do a crunch while simultaneously lifting the straight leg off the floor. Do not bring the leg higher than you see it in the image. Press your lower abs into the floor throughout the exercise. Repeat 8 times, then switch legs.

  ADVANCED SIT-UPS

  Keep your back flat on the ground and use only the abdominal muscles in this advanced sit-up sequence. (If you are a beginner, do not do these sit-ups.) Extend your legs at a 45-degree angle to the floor. Do 16 fast mini scissors and return to both feet flat on the floor with your knees bent in order to release the strain on your spine between sequences. Repeat scissors 2 to 4 times.

  SPINE ROTATIONS

  Rotate on spine to one side with arms folded in toward chest, keeping them parallel to the ground. This exercise is to increase the mobility of your spine and improve your posture. Rotate carefully, easing into the stretch. Never force a stretch.

  Extending one arm in front and the other behind will help deepen the stretch of the spine. Alternate spine rotations, moving constantly, counting 6 seconds per rotation. Do 8 to 16 spine rotations.

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