Before I get into talking about the Better Posture Challenge, you might have noticed the tattoo on my arm. Growing up, my Dad always said, “shoulders back” and he continues to say it and now I say it too. The tattoo is a little reminder to stand tall when I’m feeling down or when my confidence is low. You see, posture isn’t just about how you look, but it also influences your overall health and well-being in mind and body.
Social psychologist Amy Cuddy points out that simply changing our posture can boost our mood and confidence. So if you find yourself slouching, straightening up could be a quick lift for your mood and confidence.
The challenge we face today is that, as a society, we’re sitting more than ever before. Meaning it’s crucial to maintain good posture. This is why we created our “10 Days to Better Posture Challenge”, available exclusively on the MerryBody app. And here’s the best part: you can start today with a free 7-day trial!
Do you spend hours hunched over your laptop, are you forever looking down at your phone? Drive a lot? Sit a lot? Perhaps it’s time to work on your posture!
Why Posture Matters More Than You Think
Neglecting your posture can lead to many health issues. Chronic back pain, neck pain, headaches, weakened lung function and even digestive problems can occur from poor posture (just to name a few). The habit of slouching can also increase your risk of injury during physical activities. It’s not just about discomfort or looks, your posture impacts your body’s overall functionality and health.
A Simple Solution to a Common Problem
Improving your posture doesn’t have to be a daunting task. With just a few minutes each day, you can make significant changes. Our “10 Days to Better Posture Challenge” is designed to integrate seamlessly into your daily routine, requiring minimal time while offering maximum benefits. Each day, you’ll do easy-to-follow Yoga and Pilates exercises that strengthen your core, promote your flexibility and ultimately, promote better posture. If you have an injury or ongoing back pain, it’s always best to first speak with your medical expert, like a doctor or a physiotherapist.
Why Yoga and Pilates for Posture?
We believe Yoga and Pilates are two of the most effective exercise methods for improving posture. These practices focus on core strength, alignment and mindful movement. All key components for good posture. Yoga enhances flexibility and balance, while Pilates is renowned for its focus on core strength, which is extremely important for supporting the spine. The mindfulness aspects of the practices help create better awareness of how your body is in space. As you continue to practise, you’ll start noticing whenever you slump and will correct it more often.
10 Days to Better Posture Challenge
Here’s a little sneak peek of the classes inside our Challenge. Remember, it’s there waiting for you, simply sign up for the 7 day trial and begin today!
Day 1: Better Posture Stretch Yoga
Better Posture Stretch Yoga is a slow flow designed to stretch and open the front of your body. If you find that you sit a lot or struggle to keep your shoulders back and your heart open, this class is perfect for you!
It’s just 16 minutes, you’ll feel amazing!
Day 2: Grounded Pilates
Grounded Pilates is designed to create strong foundations from the ground up. Start with open hip All 4’s, working the booty, then you’ll begin to progress and stack movement on top of movement. Seamlessly head down for some Oysters (which we know you’ll love). Right in the middle enjoy a tough lower ab session to strengthen your core before rolling up and doing it all over again!
In just 24 minutes you will feel strong, stable and grounded.
Day 3: Desk Worker Upper Body Yoga
Desk Worker Upper Body Yoga is about to make you feel oh so amazing! If you sit a lot during your day, this class will be one you return to often. A slow flow to open up the shoulders, chest, upper back and neck. It’s the class you didn’t even know you needed.
In just 15 minutes, you’ll feel your heart open and you’ll be able to stand taller with ease.
Day 4: Desk Worker Lower Body Yoga
To complement the Upper Body slow flow, Desk Worker Lower Body Yoga is the perfect class for you if you’re feeling a little sedentary. You’ll stretch out your calves, hamstrings and hips with this beautiful slow flowing class. A class to come back to again and again whenever you need.
Another 15 minute class, prepare to feel accomplished and comfortable within your body.
Day 5: Strong Back Pilates
Strong Back Pilates is 10 minutes of power to work the back of your body, all of your postural muscles are switching on! Once it’s over you’ll feel like you’re standing taller with your heart wide open.
Yes, you read that right! It can take just 10 minutes of your day to make a difference to your posture!
Day 6: Shoulder and Neck Release Yin Yoga
The name says it all, this class will release your tight shoulders and tense neck. What the name doesn’t say is that you’ll also get a bonus hip stretch and twist of the spine! Feel your worries, stress and tension melt away as you move through Shoulder and Neck Release Yin Yoga. We have a feeling you might just favourite this class!
There are so many benefits of Yin Yoga, and you can experience them in less than 30 minutes with this class.
Day 7: Amazing Posture Yoga
Welcome to Amazing Posture Yoga where you’ll stretch your chest, shoulders, hips, hamstrings and spine. During this class use a chair or bench to find extra support and depth within your stretches. A perfect class if you’ve been working at a desk or sitting all day. After this effective and blissful class you’ll feel as if you’re able to stand taller, with more ease.
15 minutes of mindful movement to change how you feel in mind and body.
Day 8: Power Fusion
Power Fusion is a fun little class. You’ll start with a Yoga Flow, with a few fast transitions, get ready to feel a little fire. Then you’ll move on to Pilates, where you’ll bounce (so fun!) and work the back and arms. There’s an option for hand weights, we used 0.5kg but as Carla demonstrates, no weights is a perfect option!
Once the 15 minutes is up you’ll feel strong, powerful and uplifted!
Day 9: Amaze Barre
If you’re new to Barre, Amaze Barre is the perfect class to begin with. It’s filled with simple, yet effective movements. Also, if you are a seasoned practitioner it’s still a great class for you. Don’t mistake ‘beginner’ for easy, hehe, you’ll most definitely still feel the burn! Get ready to feel AMAZING!
11 and a half minutes, and we are not kidding, you’ll feel like you got an epic workout in that short amount of time! MerryBody is all about making exercise doable and easy to fit into your schedule. This is why we include classes from 5 minutes to 30 minutes.
Day 10: Blossoming Heart Yin Yoga
After these 10 days, we then ask you to check in with your posture. Check in with how you feel in both mind and body. We are huge believers in the idea that it doesn’t need to take a lot of time to maintain your health and wellness. And the best time to begin working on any health goal, is NOW!
We invite you to join us for the “10 Days to Better Posture Challenge” on the MerryBody app. Start your free 7-day trial today and discover how simple and rewarding improving your posture can be. Not only will you feel better, but you’ll also move with more ease and confidence. Sign up now (right here!), and get ready to welcome in better health and more vibrance.
Always merrymaking,
Emma + Carla
Ps. find the Better Posture Challenge in the ‘Challenges and Programs’ section of the App!
