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    Reverse Bad Posture in 15 Minutes: 20 Effective Exercises that Fix Forward Head Posture, Rounded Shoulders, and Hunched Back Posture in Just 15 Minutes per Day
    Reverse Bad Posture in 15 Minutes: 20 Effective Exercises that Fix Forward Head Posture, Rounded Shoulders, and Hunched Back Posture in Just 15 Minutes per Day
    Reverse Bad Posture in 15 Minutes: 20 Effective Exercises that Fix Forward Head Posture, Rounded Shoulders, and Hunched Back Posture in Just 15 Minutes per Day
    Ebook43 pages17 minutes

    Reverse Bad Posture in 15 Minutes: 20 Effective Exercises that Fix Forward Head Posture, Rounded Shoulders, and Hunched Back Posture in Just 15 Minutes per Day

    By Morgan Sutherland

    4.5/5

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    About this ebook

    Neglected postures, such as rounding your low back while sitting for extended periods of time in front of the computer, standing for hours stooped over, sleeping improperly, and lifting poorly, can all lead to chronic back pain.

    Maintaining the natural lumbar curve in your low back is essential to preventing posture-related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine.

    Adjusting postural distortions can help stop back pain. A basic remedy to sitting all day is to simply get up! Frequently getting up from a seated position and doing specific, quick, and easy realignment exercises can help you re-educate your muscles from getting stuck in a concaved Cro-Magnon posture.

    In today’s culture, everyone seems to be constantly plugged into some device, be it a computer, laptop, tablet, or smartphone. Sedentary lifestyles inevitably result in thousands of hours spent with your body resembling a human question mark—head jutting forward, shoulders are rounding, and stomachs getting closer to your knees.

    The term “Text Neck” has been used time and time again to describe the repetitive-use injury that occurs to your upper back, neck muscles, forearms, wrists, and hands caused by a combination of poor posture, excessive texting, and smartphone use.

    One of the most common Text Neck symptoms is a crick in the neck and upper shoulders. This can develop from . . . over-stressing your neck muscles from excessive texting, awkward sleep positions, harshly twisting or turning your head during exercise, and from clocking hours of Quasimodo-like keyboard posture while hunching over your desk.

    Did you know that for every inch the head moves forward in posture, it increases the weight of the head by a staggering 10 pounds? The average head weighs approximately 11 pounds.

    So, with that knowledge, when a head is held forward from the shoulders by only 3 inches, it causes approximately 43 pounds of pressure on the neck and upper back muscles.

    Now that’s a potential for a 43-pound headache. Yikes!

    If you have Text Neck, then it’s also very likely that you have rounded shoulders.

    Rounded shoulders cause your upper back muscles to overstretch and tighten the chest muscles.

    This posture can potentially compress the brachial plexus, the network of nerves that originate in the neck and feed into the armpit region and down into the arms. A brachial plexus impingement can lead to a number of problems, ranging from numbness in the hands to thoracic outlet syndrome or carpal tunnel–like symptoms.

    The following 20 exercises in this book are designed to fix forward head posture, rounded shoulders, and hunched back posture in just 15 minutes per day.

    LanguageEnglish
    PublisherMorgan Sutherland
    Release dateMar 2, 2018
    ISBN9781370297122
    Reverse Bad Posture in 15 Minutes: 20 Effective Exercises that Fix Forward Head Posture, Rounded Shoulders, and Hunched Back Posture in Just 15 Minutes per Day
    Author

    Morgan Sutherland

    Since becoming a professional massage therapist in 2000, I’ve has consistently helped thousands of clients manage their back pain with a combination of deep tissue work, cupping, and stretching. In 2002, I began a career-long tradition of continuing study by being trained in Tuina—the art of Chinese massage—at the world famous Olympic Training Center in Beijing, China. As an orthopedic massage therapist, I specialize in treating chronic pain and sports injuries and helping restore proper range of motion. In 2006, I became certified as a medical massage practitioner, giving me the knowledge and ability to work with physicians in a complementary healthcare partnership. Becoming a certified cupping therapist in 2011, Morgan utilizes the powerful vacuum suction of silicone cups to instantly release rigid soft tissue; drain excess fluids and toxins; loosen adhesions and lift connective tissue; and bring blood flow to stagnant skin and muscles. The silicone cups literally become an extension of my hands, allowing me to decompress and create negative pressure, which seamlessly lifts and releases muscle adhesions versus performing the classic compression of massage. It’s said that 5 minutes of cupping is equivalent to 30 minutes of a deep tissue massage. In 2014, Morgan compiled his helpful blog posts about back pain exercises and published his first book, DIY Low Back Pain Relief. Several of the chapters can be found freely available as guest posts on the well-known health blog, Mind Body Green. The 2017, Morgan sustained a lower back injury that he was able to overcome thanks to a series of highly targeted exercises. He then went on to publish his next book, Low Back Pain Survival Guide. Quickly following the release of this back pain book came a series of ebooks that he is excited to share on Smashwords. When Morgan is not helping massage clients manage their back pain, I’m teaching online workshops on how to incorporate massage cupping into a bodywork practice.

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    Reviews for Reverse Bad Posture in 15 Minutes

    4.5/5

    2 ratings2 reviews

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    • 4/5
      Good exercises, definitely helps, but if you do these exercises properly it will take longer than 15 minutes (more like 25-30, but that doesn't sound as appealing to put on the cover)
    • 5/5
      Very well put. Thank you for the selection of exercises. This will help everyone who would a lot with computers and mobiles

    Book preview

    Reverse Bad Posture in 15 Minutes - Morgan Sutherland

    Reverse Bad Posture in 15 Minutes

    20 Effective Exercises that Fix Forward Head Posture, Rounded

    Shoulders, and Hunched Back Posture in Just 15 Minutes per Day

    Morgan Sutherland, L.M.T.

    Copyright 2018 Morgan Sutherland. All Rights Reserved. No unauthorized copying, editing, or distribution.

    Contents

    Introduction

    Reverse Bad Posture in 15 Minutes Routine

    1. Chin Nod Exercise (Neck Flexion & Extension)

    2. Just Say No Exercise (Neck Rotation)

    3. Ear to Shoulder Stretch (Lateral Flexion)

    4. Levator Scapula Stretch

    5. Chin Tuck

    6. Towel Stretch

    7. Wall Angel

    8. Doorway Stretch—The Contract-Relax-Stretch Version

    9. Chair Pose

    10. Bent over L

    11. Bent over Thoracic Rotation

    12. Plank Pose

    13. Prone YTW Exercise

    14. Locust Pose

    15. Hip Flexor Stretch

    The Following Five Exercises Require a Resistance Band

    16. The X-Move (Also Called Seated Row)

    17. The V-Move (with Resistance Band)

    18. Resisted External Rotation

    19. Lat Pull Down with Resistance Band

    20. Shoulder Shrug

    Conclusion

    References

    About the Author

    Introduction

    Neglected postures, such as rounding your low back while sitting for extended periods

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