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3 Ways to Perfect Your Posture: Tenaya Healthy Living Retreat is One

Alexandra Williams, MA and Kymberly Williams-Evans, MA
 
Disclosure: In our capacity as fitness experts, we are being compensated for the events mentioned below. We don’t make any money if you join us; you just get great advice and a fabulous experience with two service-oriented companies – Tenaya Lodge and Sherpa.
Good Posture vs Bad Posture

Good Posture vs Bad Posture

In our previous post, Look Younger and Thinner Instantly with Better Posture, you discovered some of the benefits of good posture. Today you get tips on ways you can find and maintain good alignment. Plus we want to extend invitations to our west coast readers who are eager to revel in better health and happier bodies. (Hint – treat yourself to a spa weekend at the Tenaya Healthy Living Retreat in late March).

Kymberly: First up – Pretty Posture Pointers

  • Stand with your back to a wall. Do your shoulder blades, buttocks and heels touch the wall? Evenly?
  • Stay at that wall to do some of your exercises (such as bicep curls or forward raises) with your back and shoulders against it. Focus on whether you can maintain contact with good spinal alignment. You will easily notice coming out of alignment if you fall forward off the wall.
  • Do only back and downward shoulder rolls. Skip up and forward rolls. Why roll the shoulders up and forward when they are most likely already in that tense and hunched position?
  • When you are sitting in a chair, scoot your hips as far back in the chair as possible. Keep your feet flat on the floor. Even better, sit on a stability ball instead of a chair or stool.
  • When sitting on a hard surface, center your weight over the front edge of your “sitz bones” (ischial tuberosities) and imagine wiggle wagging your tailbone into the correct position.
  • Set a timer to remind yourself to lengthen into good posture, stand up, walk around, and reestablish alignment. Name the timer “mom” and let yourself be nagged, er reminded.

    Stop! In the Name of Posture

    Stop! In the Name of Posture

  • Implement my famous “Zip trick” Imagine a zipper that runs from your pubic bone to your chin. Zip up. Then (here’s the important part) imagine a second zipper that runs from the base of your neck to your tailbone. Zip DOWN right between the shoulder blades. Watch our Posture Zip Trick video.
  • Strengthen your back muscles.
  • Strengthen your core. Yes, we know these last two constitute more than “tips.” But what discussion on posture would be complete without mentioning the real, long term criteria to achieve beautiful alignment?

Alexandra: Posture Assessments at the LA Fitness Expo and Tenaya Lodge in Yosemite

I’ll add a tip that works for me – pretend you’re a marionette with a string running through the top of your head and down the center of your torso. Now imagine that the puppeteer is pulling the string up. If you’re more technical, just pretend it’s a plumb bob.

Because our Posture Series has made us so famous (hi Mom, hi Dad), we’ve been invited to two super duper events, where we’ll be offering posture assessments (and an energetic, fun Drums Alive class).

Stand Up and Sherpa Right

Stand Up and Sherpa Right

This Saturday, January 25, we’ll be at the Sherpa booth (#556) at the L.A. FitExpo doing free posture and gait assessments from 1:30 – 3:30. Please stop by if you’re attending.

And at the Yosemite Healthy Living Retreat at Tenaya Lodge, March 28-30, we’ll present a posture workshop, as well as a Drums Alive class to the attendees. Be part of Tenaya’s inaugural healthy retreat and join us at one of the world’s best wellness resorts (according to USA Today). Their focus is on interactive, fun, take home sessions and activities in a breathtaking setting.

Tenaya Lodge at Yosemite

Tenaya Lodge at Yosemite

Besides our classes, you will have exclusive access to wellness education on topics ranging from fitness and yoga to nutrition and personal care.  Your weekend also includes special treatments in the Double Silver LEED-certified Ascent Spa, products and classes from Kimberly Parry Organics, and a hands-on culinary class and dinner with Executive Chef Frederick Clabaugh.

Now THAT'S  a scenic hike!

Now THAT’S a scenic hike!

Why not book the weekend and join us? All kinds of good stuff going on for those with perfect (or imperfect) posture! You can focus on perfecting your gait too, by joining us on a walk right at the gateway to one of our nation’s most revered national parks.

Outdoor Yoga at Tenaya Lodge

Outdoor Yoga at Tenaya Lodge

No matter what, dear Posture Pals, do as the Dirty Heads suggest, and

“Stand tall, it gets a little better
I see the wall that we can break down together
Stand strong, it gets a little better now”

When you’re done singing and standing tall, sit down at your computer and book your trip to join us at Tenaya Lodge.

Photos: posture graphics - Dreaming in the deep south; all others – Tenaya Lodge

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

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10 Responses to 3 Ways to Perfect Your Posture: Tenaya Healthy Living Retreat is One

  1. Aqiyl Aniys January 23, 2014 at 6:17 am #

    Hi,

    The timing of your post is wonderful. I am training a young girl in boxing and a major thing we are working on is correct posture. Her posture is not good right now but we are working on changing that. Correct posture is so important in boxing because without correct posture it is difficult to generate speed, mobility, reflex, and power. Correct alignment of the spine of utmost importance in generating these things. Correct alignment of the spine also forces correct firing of the lower back and stomach muscles which balance the upper and lower body.
    Aqiyl Aniys recently posted..Increase The Bioavailability Of Curcumin – A Brain And Joint ProtectorMy Profile

  2. Yum Yucky January 23, 2014 at 8:31 am #

    I see so many older peeps with the hunchback and even younger kids with the bad posture. I do my best to be mindful, especially at this sit-down desk job.

    Now about this Tenaya Lodge. I trust this place serves desserts. Correct?
    Yum Yucky recently posted..Food from ‘da hood.My Profile

  3. KymberlyFunFit January 23, 2014 at 9:08 am #

    We cross no desert to get to the Tenaya Lodge desserts! Just some mountains and trees! Get up from your desk and join us.
    KymberlyFunFit recently posted..Look Younger and Thinner Instantly with Better PostureMy Profile

  4. Carol Cassara January 23, 2014 at 9:23 am #

    Ever since I began working out regularly, my posture has improved. I stand straighter and carry myself better.
    Carol Cassara recently posted..Dogs make no senseMy Profile

    • Kymberly January 23, 2014 at 6:26 pm #

      Can I get a hollah for one of the best testimonials for being active??!! Way to notice yet another fab benefit of working out – posture that improves almost on its own. Exercise enhances body language and confidence!
      Kymberly recently posted..Look Younger and Thinner Instantly with Better PostureMy Profile

  5. Jody - Fit at 56 January 23, 2014 at 4:21 pm #

    I am so glad I learned about posture early on BUT I wish I could join you on your adventures.. :( No $$ as you know… GREAT POST!
    Jody – Fit at 56 recently posted..How to Manage Weight Gain as We AgeMy Profile

  6. Kymberly January 23, 2014 at 6:24 pm #

    Hi Golden One: We, too wish you could join us though totally understand your situation. Join us virtually as we post from Tenaya. I will do some strength training in your honor
    Kymberly recently posted..What’s the Best, Most Accurate Pedometer?My Profile

  7. Bharat January 24, 2014 at 3:38 am #

    I have a friend who has same issue, I’ll certainly suggest him these tips to correct his issues or more probably share this url. I think posture issue generally arises with our sitting syle, we all tend to spend long hours sitting on chairs and hardly cares about right sitting postures which ultimately cause posture problem.
    Bharat recently posted..Rural Health Care System in IndiaMy Profile

  8. Heidi January 26, 2014 at 9:51 am #

    … and this one I need especially! I’m a master at ‘slumping’, and have had the bad posture my whole life. This inspires me to finally try and do something about it. Thanks, Kim and Alex, and keep the good info coming.
    Heidi recently posted..Look Younger and Thinner Instantly with Better PostureMy Profile

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