When it comes to your health we all talk of exercise, diet, nutrition, sleep etc but we tend to miss posture. Position in which u hold your body through out your 24 hours- when you stand, sit or sleep. If your posture is not right, u will not only experience muscles tightness,
but also your nerves or organs may not be working efficiently as there is compression involved. Posture is key for good health. Many of us suffer from poor posture. Here are some key points to check about how to have a proper posture. Let’s talk today on standing posture.
Stand tall. Start with your feet. Distribute weight evenly on your feet. Try to notice do u put weight more on one feet. Grab some awareness and make sure u have weight evenly distributed while standing. Notice do u scrunch your toes. Ease it out. Knees should neither be locked
nor bend. Somewhere in between. Stand up straighter by strengthening your spine. Don’t over arch - happens more when you wear high heels or the opposite position when u have tight hamstrings. Keep the natural S curve.
Don’t have your shoulders rolled forward. Keep chest open. Thumbs forward.If ur thumbs are facing each other means shoulders are rolled forward. With an open rib cage u will breathe much better. Ensure ur neck in line with spine. Continuous working on screen moves ur neck forward

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More from @SandeepMall

27 May
No matter what type of exercise you prefer, make sure that you observe your breath and become aware of your inner body. Bring your entire attention from your mind into your body. Move with every cell of your body, from the top of your head to the tips of your toes. Image
Allow your body to find its perfect work rate by breathing through nose in a steady &regular fashion. Continue to increase pace to the point where ucan maintain steady & regular nasal breathing. If your have to open your mouth to breathe,u will know that the intensity is too much
As you run, feel each gentle connection between your feet and the ground as you propel yourself forward. Avoid pounding the road as this will lead to sore hips &joints and other possible injuries. Instead, bring a feeling of lightness to ur body and visualise yourself barely
Read 4 tweets
7 May
Injuries are the fastest ways to derail your progress and take 10-steps backward. Specially if you are 40+. So you need to choose ur workout which not only benefits u the most but also keeps u safe & injury free. Here are some tips if you are 40+ for growing muscles injury free
1. Choose Dumbells over Barbells. Dbs not only allow you more freedom of movement ,but also help develop stronger stabilizer muscles and strengthen ligaments & tendons that naturally degenerate. Also, BBs often force you to lift in a FIXED BAR PATH which can be damaging on joints
2.Dont follow the Gym bro plan of doing individual muscles-Chest one day,back the other. Move to 3 day Full body plan. Full body strength training will not only give you the ideal muscle stimulation spread throughout the week, but these types of workouts are also the most ideal
Read 11 tweets
3 May
Doing a thread of some amazing books that I have read. These are all self help books. You can read each of them again and again. #BookTwitter
Mindset by Carol Dweck amzn.to/3vHuFFH

Extreme Ownership amzn.to/3nEwz7a

Can’t hurt me amzn.to/3gWyGlf

Mans search for meaning amzn.to/2PHiRDS
Grit amzn.to/3aTsiaI

The obstacles is the way amazon.in/dp/1781251487/…

Start with Why amzn.to/3371vU4

Onward amzn.to/3teZTSX

The one thing amzn.to/3ui0dS7
Read 4 tweets
18 Apr
Selfcare Sunday. We spend so much time on keyboards and screens. Here’s some routine to work on your wrist and eyes. Hold a ball tight and do these three workouts - 2-3 times in your day. @FitIndiaOff
We r spending so much time watching screen. Screen time decreases peripheral vision &create instability in movement. It may also cause anxiety. You may also feel head &neck aches due to excessive screen time. Do these exercises for your eye. This was created by Dr William Bates.
So the way it works - close your eyes. U will still see lot of light. Cover them with your palm. U may still see coloured lights or flashes. That means your eyes are stressed. Take deep breathe with eyes closed for 60-90 seconds till u stop seeing the lights.
Read 4 tweets
18 Apr
If u r staring a new goal, it’s important to start out with the right motivation . Here are some tips:
1. Start small. Don’t start out big. Start easy and grow from there.
2. One goal - Don’t have too many goals at a time and try to do much. It’s most common mistake most do
3. Know your reasons for the goal. If you are doing it for yourself it’s good, if u r doing it for your loved ones it’s more powerful than self interest
4. Commit publicly. None of us want to look bad in front of others
5. Your goal should be something you want deeply. Make..
..sure your goal is something that you are excited about.
6. Build anticipation. Set a date in future. And make that date an important date in your life.
7. Visualise the outcome at the end of achieving the goal. It will a matter of carrying that energy and keep going
Read 4 tweets
12 Mar
Only a few years back, I had a work schedule that rarely allowed me to see my family and had me stressed to maximum. I rarely had time for holidays. In fact I just had very few holidays with my boys. I was over weight and unhealthy eating fried and fatty.
I was over my head in debt.I wasn’t exercising and I was a smoker. My life was complicated and I didn’t have time for anything that I loved. And though I was aware of it but had no time to even plan a way out.
And then the car crash happened which forced me to get things order. To Simplify. To make positive changes.
Read 7 tweets

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