5 Minute Posture Improvement Routine!

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McKay Lang walks us through it:

Step by Step

Breathing exercise:

  • Place your hands on your lower abdomen.
  • Take three deep breaths, focusing on body tension in the shoulders and neck… And release.

Shoulder squeeze:

  • With your hands on your hips, inhale and squeeze your shoulders upwards.
  • Hold your breath for 3–4 seconds, then exhale.
  • Repeat two more times, holding the squeeze a little longer each time.

Upper shoulder massage:

  • Massage your upper shoulder muscles to release tension stored there.

Overhead arm stretch:

  • Raise your arms above your head, clasping each elbow with the opposite hand.
  • Inhale deeply, stretch upwards, then exhale and release.
  • Repeat, alternating elbows.

Neck and head push:

  • Place your palms on the back of the head, and push your head into your hands (and vice versa, because of Newton’s Third Law of Motion).
  • Do the same sideways (one side and then the other), to engage the other neck muscles.

Cool down:

  • Gently unclasp your hands, bring your head upright, and massage your muscles. And breathe.

For variations and a visual demonstration of all, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

6 Ways To Look After Your Back

Take care!

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  • Put Your Feet Up! (Against A Wall, For 20 Minutes)

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    Feel free to browse our articles while you do

    Here are 10 good reasons to give it a try; there are another 10 in the short (3:18) video:

    • Improves blood circulation
    • Improves blood pressure
    • Relaxes the body as a whole
    • Alleviates lower back tension
    • Eases headaches and migraines
    • Reduces knee pain
    • Relieves swelling in feet and ankles
    • Improves lymphatic flow
    • Stretches the hamstrings (and hip flexors, if you do it wide)
    • Helps quiet the mind

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    Click Here If The Embedded Video Doesn’t Load Automatically

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  • Chickpeas vs Black Beans – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing chickpeas to black beans, we picked the black beans.

    Why?

    They’re both great! But we consider the nutritional profile of black beans to be better:

    In terms of macros, black beans have a little more protein, while chickpeas have more carbohydrates. Generally speaking, people are not usually short of carbs in their diet, so we’ll go with the one with more protein. Black beans also have more fiber, which is important for heart health and more.

    In the category of micronutrients, black beans have twice as much potassium and twice as much calcium, as well as twice as much magnesium. Chickpeas, meanwhile are better for manganese and slightly higher in B vitamins, but B vitamins are everywhere (especially vitamin B5, pantothenic acid; that’s literally where its name comes from, it means “from everywhere”), so we don’t consider that as much of a plus as the black beans doubling up on potassium, calcium, and magnesium.

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    Further reading

    See also:

    Enjoy!

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  • International Day of Women and Girls in Science

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    Today is the International Day of Women and Girls in Science, so we’ve got a bunch of content for the ladies out there. Let’s start with the statement Sima Bahous (the Executive Director of UN Women) made:

    ❝This year, the sixty-seventh session of the Commission on the Status of Women (CSW67) will consider as its priority theme “Innovation and technological change, and education in the digital age for achieving gender equality and the empowerment of all women and girls”.

    This is an unprecedented opportunity for the Commission to develop a definitive agenda for progress towards women’s full and equal participation and representation in STEM. Its implementation will require bold, coordinated, multi-stakeholder action.❞

    Read Her Full Statement Here!

    Here at 10almonds, we are just one newsletter, and maybe we can’t change the world (…yet), but we’re all for this!

    We’re certainly all in favour of education in the digital age, and more of our subscribers are women and girls than not (highest of fives from your writer today, also a woman—and I do bring most of the sciency content).

    Medical News Today asks “Why Are Women Less Likely To Survive Cardiac Arrest Than Men?”

    You can read the full article here, but the short version is:

    • People (bystanders and EMS professionals alike!) are less likely to intervene to give CPR when the patient is a woman (we appreciate that “your hands on an unknown woman’s chest” is a social taboo, but there’s a time and a place!)
    • People trained to give CPR (volunteers or professionals!) are often less confident about how to do so with female anatomy—training is almost entirely on “male” dummies.

    A quick take-away from this is: to give effective CPR, you need to be giving two-inch compressions!

    On a side note, do you want to learn how to correctly do chest compressions on female anatomy? This short (1:55) video could save a woman’s life!

    As a science-based health and productivity newsletter, we make no apologies if occasional issues sometimes have a slant to women’s health! Heaven help us, the bias in science at large is certainly the opposite:

    The list of examples is far too long for us to include here, but two that spring immediately to mind are:

    Maybe if women in STEM weren’t on the receiving end of rampant systemic misogyny, we’d have more women in science, and some answers by now!

    ❗️NOT-SO-FUN FACT:

    Women make up only 28% of the workforce in science, technology, engineering and math (STEM), and men vastly outnumber women majoring in most STEM fields in college. The gender gaps are particularly high in some of the fastest-growing and highest-paid jobs of the future, like computer science and engineering.

    Source: AAUW

    The US census suggests change is happening, but is a very long way from equality!

    WHAT OUR SUBSCRIBERS SAY:

    ❝Women are slowly gaining more of a place in academia, and slowly making more of a difference when they get there, and start doing research that reflects ourselves. But I still think that it’s a struggle to get there, and it’s a struggle to be heard and be respected.

    It’s a matter of pride, it’s a matter of proving yourself, being in STEM, and [women in STEM] still report being extremely disrespected, not taken seriously all, despite being very very good.

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    Are you a woman in STEM, and have a story to tell? We’d love to hear it! Just reply to this email 🙂

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    This newsletter has been growing a lot lately, and so have the questions/requests, and we love that! In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

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    Q: Foods that help build stronger bones and cut inflammation? Thank you!

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    For stronger bones / To cut inflammation

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    Katie Lee/UQ

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