This Simple Swinging Exercise Can Fix Years of Bad Posture

I don't know about you, but I struggle with my posture. Sitting at a desk and scrolling on my iPhone every day pulls me into a slouch similar to Quasimodo. Over time, all that slouching can lead to tight hips, rounded shoulders, a stiff lower back, and a spine that forgets what it means to stand tall. Luckily, exercise can help undo a lot of the damage.

To reverse years of slouching, certified qigong instructor Amy Parker recommends a simple swinging movement designed to integrate the entire body. And yes, it really is as simple as it sounds. Stand with your feet slightly apart, gently raise your arms overhead, then let them swing down as your upper body softly folds forward. From there, allow the movement to flow back up again.

"As the downward swing happens towards the earth, there is an exhale out through the mouth," Parker tells Men's Journal. "When the swing is returning back up towards the sky, the inhale happens in through the nose. As the exercise is repeated from nine to 36 times, the body develops a rhythm for the movement because the upper and lower are working together."

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It may not be what you expected, but it works. The winging helps release stiffness and tightness in the lower back while encouraging blood flow through the spine as you repeatedly fold and rise. It functions as a fascial release technique, targeting layers of connective tissue that can become tight and restricted from years of poor posture. By freeing up that fascia, your muscles and joints can move more easily, making it easier to stand taller with less discomfort.

Pairing the movement with intentional breathing gives you the ability to release stress and tension from the body, mind, and spirit.

"This is a clearing and cleansing move. When this release happens, you'll feel better emotionally. You will stand taller and be lighter in your thoughts so you can continue to work on the rest of your 'to-do' list for the day," Parker adds.

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