Savers are undoubtedly aware of FHP (Forward Head Posture) and its association with kyphosis, or Dowager’s Hump. But what you may not know is that poor posture can influence your overall health, affecting more than your bones.
There’s good news, though: FHP and kyphosis can be corrected and prevented with the right kind of exercises. Also, with a simple evaluation, you can find out if your posture needs attention.
So this weekend, I challenge you to take proactive steps to correct FHP – starting with the Kyphosis Tester And Preventer. And you’ll also be able to determine the extent of your FHP and/or kyphosis with a step-by-step DIY Posture Evaluation.
Let’s get started!
Posture is about so much more than just standing up straight. When you sit or stand with correct posture, your joints are aligned and your body does not have to fight gravity to stay upright. Instead, gravity works with your body, not against it, to promote excellent balance and relieve pain.
When your skeleton and muscles are aligned in proper posture, all body systems can work together more efficiently. Take a look at the following ways your posture can affect you.
Efficient digestion is vital for bone health, too, so that your bones obtain the nutrients they need from the foods you eat.
All of this combines to reduce your ability to balance, making you more likely to fall and break a bone.
For these reasons, your bone health depends on excellent posture. Indeed, your whole body health is connected with how you position yourself in space.
Given the importance of posture, it makes sense to evaluate your body position so you know where you stand, so to speak. You can do this easily at home, which we will discuss in a moment. First, I’d like to get to today’s exercise.
This exercise involves lying in a prone position, so you’ll be more comfortable if you use an exercise mat or even a firm bed – just as long as it’s not a thick, soft mattress.
Did you find this exercise difficult? It’s possible that your posture is suffering. Here is a simple test you can do at home to evaluate your posture, followed by a study showing targeted exercises really do help correct posture.
To assess your posture, the following key points should be observed. Find a full-length mirror and stand in front of it as you normally would. First, take a look at the following points from the side:
Now turn and look at your posture from the front, standing with your feet about three inches apart.
You can ask a friend or family member to assess your posture from behind, or you can use a hand-held mirror to view your posture from the back as you stand with the full-length mirror behind you.
From the back, the following points should be noted:
Now that you’ve evaluated your posture, you can take action to correct any problems. And you can rest assured that your efforts will help, as the following study points out.
Scientists examined the effects of a 10-week long home exercise program designed to improve FHP. Participants performed stretches of the neck extensor muscles and the chest muscles each day, and various exercises to strengthen the neck flexors and shoulder retractor muscles.
When compared to the control group, the exercisers showed “significant differences” in their range of motion and postural measurements, leading the study authors to conclude that:
“…short, home-based targeted exercise program can improve postural alignment related to FHP.”1
This is good news indeed! And it gets better: the Densercise™ Epidensity Training System is just the thing for a “home-based, targeted exercise program” as described in the study. The moves in Densercise™ are similar (but not identical) to the exercises you’ll find in the Weekend Challenges, such as the Advanced Forward Head Posture Corrector, a Weekend Challenge that makes a good companion to today’s exercise.
Densercise™ is designed to be clear, concise, easy to follow, but challenging enough to give your bones the stimulation they need to reverse low bone density. Densercise™ targets all the vulnerable areas of the skeleton, too, with moves that focus on the hips, ankles, wrists, vertebrae, and so on. There are quite a few posture exercises in Densercise™ as well, and now there’s scientific proof that such targeted moves do correct and prevent FHP.
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
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Please feel free to discuss today’s challenge by leaving a comment below.
Have a great weekend, and stand tall!
1 Harman, K., Hubley-Kozey, C.L., and Butler, H. “Effectiveness of an exercise program to improve forward head posture in normal adults: A randomized, controlled 10-week trial.” The Journal of Manual & Manipulative Therapy. 13. 3. (2005): 163–76. PDF.
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