7 exercises you should do absolutely everyday updated – Artofit

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7 Exercises You Should Do Absolutely Everyday! (Updated
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Want Perfect Posture? This Simple Trick Will Work!

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3-MUST DO-Daily Strength Exercises For Seniors

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Work These 3 Muscle Groups To Avoid Looking OLDER | Work These 3 Muscle Groups To Avoid Looking OLDER ~~~~ Featured Products ~~~~ 1) Booyah Stik:... | By Bob and Brad | Alright, listen up if you want to avoid looking older as you age. This story is absolutely spot on. This is actually a cousin of Bob's. He's working at after work. He leaves and he goes into the security office and he's talking to the security man who he knows and he's looking at videos as they're chatting about the day's events and he looks at the video and he sees, it's a historic video so it's from before and he sees someone walking out of department where he works and he's walking away and he looks at him and he says, there is nobody that old that works in our department. I know everyone in there and the security guard looks at him kind of chuckles and he says, that happens to be you and he was just stunned and this he was posture is walking old and he's all hunched over a little bit walking slow. He had no idea that's how he looked. So, there's a few thing you can definitely do to avoid that. People are afraid to say, you know, you you're looking kind of old looking. You're, you know, there's some things you can maybe do. So, the whole point is is posture can make a dramatic difference on how you look as well as how your body functions. So, we're going to help you out. We're going to show you a three-minute stretching exercise routine to help you make look younger and not be so hunched over. That's right. We're going to call it the niche program. Niche, niche, whatever. We're going to explain it and it's going to help you remember every exercise. You can do it daily easily. So first, we're going to go through the niche or NSH program but afterwards, we're going to show you one simple exercise that actually targets 13 different muscle groups and it's going to make you look 100% younger. For sure, it's absolutely guaranteed. It's at the end after the niche exercise and what is the niche stand for? I don't remember. Neck, shoulders, hips. All you have to remember, the exercise the neck, shoulder, hips, neck, shoulder, hips. They're quick, easy exercises and they work. First things we need to change is a neck so you don't look droopy, depressed, and all this head forward posture. So, it's a simple chin tuck. Bob and I have been doing this exercise for years but we're going to show you again and how to make it simple to fit in your daily life. Mike, go ahead. So, what you want to do is go up to a wall and first you'll notice how much of your upper back or neck is touching. If you're like this, you have quite ways to go. You can see the gap between the wall and my head. If you have good posture, you can easily touch your back of your head and upper shoulders against the wall. If you are stuck in a position like this, we're going to work on chin tucks so you're basically trying to give yourself a double chin. You're retracting going backwards and not going up or down. Right. Just straight back. Try to get those muscles to work. If you can get here automatically, then you have good posture and don't need to worry about this one. Well, not exactly Mike because you may forget about this when you're Thinking about other things. So throughout the day, every 20 minutes to half hour, I want you to think about up and chin tuck in. You do not have to be against the wall. You can do it while you're at your desk working on your computer. I do it while I'm driving. I touch my head to the headrest in the back and I do my chin tucks. Do that at stop sign. People are looking at me next in the car next door and I just wave at em and say, chin tucks. Anyways, seriously, you can do this very simply throughout the day. Takes no time and it will help with that head forward posture which by the way causes neck pain and shoulder pain as well. Need to eliminate that. Okay, the next part we're going to look at is the shoulders. If you have a hunched over forward posture, your shoulders are rounded forward. So, we want to get them straightened up and stretched out because that can cause tight pec muscles as well. Neck pain, headaches, all these issues. So, we're going to show you a simple stretch you can do using a doorway. That's right. Now, this stretch is develop so that you can do it throughout the day. Every time you walk through a doorway, you're going to do this stretch. So, all we do is walk over to the door when it's open. We're going to do the W stretch. Go ahead Mike and when you're walking through the door, what are you going to do? So, you're going to grab onto the side of the door frame here. Obviously, I would be on the other side not touching the door but there are steps in the way. So, what I'm going to do is make a W shape like this. I'm resting my forearms from my elbow to my hand on the door frame Once you get in here, I'm going to lean my upper body forward, get more of a stretch on my front pec muscles here in front shoulder and this will help the forward shoulders get back into a straight position and just hold this here for a few seconds and then you can walk through. That's right. Do that once or twice every time you walk through. One little thing to remember, we got the N, we got the S but don't forget the N, the neck while you're doing this. So, Mike, can you go through it with your head forward? Yeah. Don't allow that remember the end bring it back where it belongs so you maintain we're working down and now there you go now when you get through and you've done that stretch we're going to simply go like this and strengthen the muscles and do two or three reps like that so in the doorway two or three stretches walking through go like this if you feel pretty self conscious about the W just simply do this with your arms down you're definitely going to feel taller you're going to look taller and you are going to be taller compared to this so you're going to look taller look younger feel better breathe better and now we need to go to H the hips now the next big area is the hips and you may wonder why the hips we call them hip flexors they're deep in when they get tight if you happen to have a job that you sit a lot everyday drive a lot or you just watch TV sitting a lot these muscles tighten up and they pull forward pulls your hips and low back forward which essentially get body and head forward. Go ahead. Mike is demonstrating that right now. So, if you're like that and this is exactly what David was looking at as he's watching himself walk away this forward posture, unaware of it completely without actually seeing it. So, tight muscles here. We're going to show you some simple stretches you can do throughout the day and it's going to help you stay upright at the hip area. So, a simple, I call it extension and standing or back bends. Go ahead, Mike. So, you can place your hands on your hips if you would like to and if you're not too stiff, try to straighten up and push backwards even going the opposite direction if possible. Now, some people will be very tight and not able to get there. Slowly just work your way up into stretching that. We'll show another option here. You can also try but it's basically just hinging backwards at your hips and then extending going the opposite direction to loosen these muscles up. There you go. Now, if you feel bending backwards like this like you're going to lose your balance go ahead Mike show the trick for that so you can go to a countertop behind you obviously this is a little short for me most of them are about waist level depending upon your height you can simply rest against that and then go backwards it's kind of nice because you have a little support in your back and often times if it's up here it's kind of you know where to hinge yes another little trick that I've done with many patients and use it myself is simply take a belt or a towel roll put it around your hip level, whatever level feels comfortable and support and arch backwards that can really help out and give you a little leverage and it feels great. Okay, now the second option. Another option to stretch the hip flexor is actually to do a lunging motion because the leg that is going backwards will get a nice hip flexor stretch. For a beginner, you could certainly place something on the floor that is soft to protect the knee. I'm going to be stretching my left leg right now so I could just go down into a lunging position If you want to do repetitions, you certainly can. If you just want to sit down here, you can sit down here and stretch forward like this. This really gets that hip flexor back. I think you're kneeling down, not sitting. I'm kneeling down, not sitting. Yeah, use a pill whatever. I like doing this one as well. It's a little more cumber summer takes a little more detail than the first one so work em both as you need. For this, you're going to have to work both sides to simply switch legs and you can go the opposite direction stretch this way. Now, if you're really advanced and you don't want to use that and do repetitions, you can't even go like this. This really stretches. This is a Ben Patrick knees over toes exercise but this really stretches that back hip flexor. If you're not feeling it enough with the other options. Right. So again, you can drop it down to two or three reps and do it every hour or so as opposed to doing ten reps. You're going to get those hips stretched out. Doing this is going to remind you to be up. Remember, neck, Shoulders, hips, neck, shoulders, hips. Do this every day within they'll become habit for you and you'll really notice and people are going to say, you're looking younger these days but there's better news yet. There is. Yes, you can look younger like we mentioned. 100% of the time, you will look younger if you do this simple little exercise. What is it, Mike? It's smiling. How many muscles? Thirteen muscles to smile. Guaranteed, everyone looks better when they smile. So, make sure you're smiling. Being happy. It's contagious. Goes round from person to person guaranteed. How many muscles to frown? 47. Yeah. So make life easier and smile. Alright I'm going to give you a quick example of the whole dish routine. So Nick we're going to do the chin tucks two or three times. Maybe over pressure if you want. That's it. Then we're going to walk through the door. We're going to stretch and it feels good as well. The more flexible you get the higher you get. I'm done with that and now we're going to do the W's for strengthening shoulders back chin tuck in it's all adding together we're going to stretch the hips 1 two and then three and you can be done unless you want to get more aggressive and do the lunges here make sure you're holding on to something if you feel a little unsteady and that's it I'm done I think that took 22 seconds no big deal but wait there's more if you want to check out more videos on how to look younger check out the video link the screen. There you go and you can't go wrong with this one. It's got three more secrets. I think. Well, Bob and I did that one about 3 years ago so. I went back and my door. There you go. Take care everyone. Be careful. Physical therapist on the internet.

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