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  • Posture [0:00:00]

  • [Music] Why does posture matter?

  • What happens if you have bad posture?

  • First up, when you're bent over when you're slouched over when you've got bad posture,

  • you look shorter.

  • This is doing you no favors.

  • You want to look taller, you want to look leaner.

  • You want to look as tall as you can.

  • Next up, we've got perceived confidence.

  • This is how others see you.

  • You may have confidence, but if you're slouched over if you're making yourself small, you

  • don't look as confident as you could be if you stood up straight.

  • And, let's not forget your health, you should naturally stand erect.

  • When you start to bend over, this can lead to neck issues, it can even lead to severe

  • back issues.

  • So, gents, to avoid these issues, in today's video, I'm laying out some quick tips and

  • tricks so that you can improve your posture fast.

  • First up, gents, let's talk about your work station.

  • If you're anything like me, you spend about six to ten hours a day at a particular work

  • station getting things done.

  • How can you improve that work station?

  • Let's start things off by talking about your chair.

  • In style, I talk about how fit is king.

  • Well, guess what, guys?

  • When it comes to chairs, fit is king as well.

  • You need to find something that is proportionally correct for your body size.

  • Some of you guys are 5'3”, other people are 6'3”.

  • You need different size chairs because you need to be sitting in that chair properly

  • and in order to be able to do that, the seat needs to be the proper height.

  • So, the first thing I would recommend is to get yourself a chair that's adjustable.

  • And, I'm not saying that you got to go out and spend $2,000 on some ergonomic chair,

  • although you may find, hey, I spend a lot of time at my desk, that is something I do

  • want to splurge on.

  • I'm going to go for it.

  • But, I think there's a wide variety of different chairs that can be adjusted on the height.

  • To me, that's the first thing that you've to get right.

  • Next up, you want to look at, okay, does it have some lumbar support?

  • What you want is something that's going to encourage you to sit up straight.

  • Over the years, I've tried a wide variety of different chairs.

  • I found that kneeling chairs can work, but usually only for a couple of hours.

  • My favorite right now are ball chairs, relatively inexpensive.

  • What I like about this is that they force you to kind of stand on your toes a bit, you've

  • got to be aware of how you're seated, and so it forces you to sit up straight.

  • And, what about standing desks?

  • Right now, they're all the rage, everyone is saying that sitting is the new smoking.

  • Me, I'm a little bit more on the fence, I'm going to wait five to ten years for

  • the research to prove it, but if it works for you, go for it.

  • What I would like to see though is give yourself options.

  • There are actually adjustable height desks, and I like that because, hey, if you start

  • off the day and you want to stand, but later on you want to be sitting, you kind of got

  • both options right there.

  • Now, let's talk about computer screen height.

  • Most people are having to look down.

  • What's this doing, all of a sudden their neck is in this downward position and they're

  • keeping it there for hours and hours.

  • And, it makes sense because a lot of us work off laptops, laptops are on a desk that's

  • too low and all of a sudden, yeah, we're having to look down all the time.

  • An easy way to fix this is to get something to raise the laptop up and this could simply

  • be putting in on some books or having a separate screen that, again, you raise up.

  • Now, you don't have to have the screen the same height as your eyes, although that is

  • nice.

  • Another way around this is to put it back a bit farther and to tilt it up.

  • The point here is just to be aware of how long and how much you're having to bend

  • your neck to look at the screen and if there's an easy way to adjust the screen to take pressure

  • off of your neck, then simply do it.

  • Now, guys, in addition to the physical adjustments we're talking about here for your work station,

  • you want to also adjust your work habits.

  • Leverage the 2 20 rule.

  • It works like this.

  • You simply take a timer set up for twenty minutes and you try to stay focused in on

  • your work.

  • Yeah, you're thinking about your posture, but it's going to slip.

  • But that twenty minutes is going to go off, you have gotten a lot done and, guess what?

  • Then you stand up, you take two-minute break.

  • This is a great routine because you stay ultra focused and you get to every twenty minutes

  • reset and start thinking about your posture again.

  • The next big culprit when it comes to bad posture, gentlemen, your phone.

  • So, my first tip, get a good headset.

  • One that you use because what you don't want to do is you don't want to be cradling

  • the phone like this.

  • This is a very bad position for your neck especially if you leave it for five minutes

  • for ten minutes for fifteen minutes.

  • I understand, you're trying to multitask here, but you are putting your neck in a very

  • strenuous position.

  • You don't want to do this.

  • So, for this next tip, I know initially it's going to feel odd, it definitely takes practice.

  • But, guys, this is going to save a lot of wear and tear on your neck.

  • And that is when you're looking at something on your device, you want to be looking perpendicular

  • with your eyes.

  • You want the phone up here.

  • So, why not allow it down here even just for a little bit?

  • Because the issue is is the amount of pressure that you put on your neck is not equal as

  • you start to go down.

  • The further degrees you had down with this, it puts a lot more pressure.

  • We're not talking of one for one.

  • It all of a sudden starts to multiply and you can do a lot of damage long term if you

  • look at your phone down like this again.

  • And I see people doing this all the time walking around just sitting staring down at the phone

  • like this.

  • Do yourself a favor, raise it up.

  • Yes, you may feel a little bit odd.

  • Yes, it takes practice, but you are going to save a lot of wear and tear on your neck.

  • [0:05:03] Now, what about sleep?

  • What about the way that you lay on your mattress?

  • Does this have an effect on your posture?

  • The answer is yes because you spend one third of your life in bed, so over time, yes, this

  • does have an effect.

  • The worst thing you can be doing, sleeping on your stomach.

  • This is not good for your posture no matter what type of mattress you have, so really

  • look to change this up.

  • Now, what about sleeping on your side?

  • This is perfectly fine, but you got to have the right type of mattress and you've got

  • to have the right type of pillow.

  • Because what we're looking for here is to keep your spine straight.

  • What you don't want to have is the wrong size pillow or to have it set up so that the

  • mattress isn't giving any or is giving too much and all of a sudden your spine isn't

  • straight when you're sleeping.

  • Now, me, personally, I'm a back sleeper.

  • I do feel that this is best for your health and your posture.

  • But, the key with being a good back sleeper is to have the right size pillow.

  • You want to have thin pillow.

  • If you have too large of a pillow, then all of a sudden your neck is going to be pushed

  • up and it's going to also be more difficult to breathe.

  • You also want to have a firm mattress, the firmest mattress that you feel comfortable

  • sleeping on.

  • Now, what about posture hacks?

  • You know what I'm talking about.

  • Putting tape on your back, does it work?

  • The answer is, yes, I tested this out.

  • But is it something you're going to consistently remember to do?

  • I know I didn't.

  • And, you've got to have someone that puts the tape on your back.

  • So, do you have someone that will do that every day and help remind, you know, it's

  • like so it's a little bit impractical.

  • Now, there are devices you can put on your back and they'll let you know if all of

  • a sudden you start to lean forward and your posture just isn't that great.

  • You may already have a device in your closet that can help you stand more erect and to

  • have better posture.

  • What is it?

  • Sports jackets, suit jackets, any type of jacket that is fitted to a man well will actually

  • help them stand up better.

  • Why?

  • Because you've got what's known as sleeve pitch.

  • This is the way the sleeve is attach to the jacket and if it's off, all of a sudden

  • you're leaning up, the jacket just isn't going to feel comfortable and it's going

  • to look really bunched in there.

  • But, when a jacket is fitted to a man and it fits him well, he naturally wants to roll

  • his shoulders back and stand I think a bit taller and with better posture.

  • Now, what about exercises for good posture?

  • Guys, I highly recommend yoga.

  • And, to get you started, I got this video right here.

  • I am in this video and I go through beginner yoga exercises with Lesley Fightmaster.

  • If you've never checked out her channel, you're going to enjoy this.

  • Duke and Lesley are great friends and their channel is amazing.

  • Whether you're just getting started in yoga, whether you're going there for posture,

  • whether you're going there for back pain, they've got you covered.

  • So, go check out this amazing channel and learn open your mind to a little bit of yoga

  • right here.

  • And, yes, I am in this video.

  • [0:07:30] End of audio

Posture [0:00:00]

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How To Fix Bad Posture In Under 10 Minutes (Backed By Science)

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    林宜悉 posted on 2019/10/22
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