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Maybe it’s because we don’t often see our backside in the mirror or we focus on those more prominent pockets of fat we see in the mirror, but when it comes to our backs, the saying out of sight, out of mind tends to sum up the problem. Unfortunately, not paying closer attention to the back can have serious consequences on our overall health. Studies show that poor posture from weak back muscles, a lack of stretching, and chronic slouching can worsen depression and propel negative moods, make it more difficult to cope with stress, and cause us to question our opinions, abilities, and overall self-worth.
So, all things considered, the back really is the foundation to your overall health and wellness, and it deserves regular attention. To improve muscle tone, posture, and alignment, start by following these four steps for a beautiful back.
Get an understanding of where improvements and corrections need to be made by first assessing your posture. Take a couple mirror-assisted selfies, or ask a friend to help. Stand as straight and tall as possible without over-correcting (don’t move in a way that feels unnatural). Take one picture from the front and one from the side.
In the front image, a draw straight line across the center of the face and three lines connecting the shoulders, then the top of the hips, then the lower hips. If any lines appear crooked, weakened muscles may be the cause or a more structural issue may lie in the bones. For the latter, talk to your doctor and get an X-ray taken for a better understanding of any concerns.
In the side photo, draw a line from the center of the ankle straight up past the top of the head, keeping the line straight rather than just tracing the center of the body. For perfect posture, the ear, shoulder, elbow, hip, knee, and ankle will align. If that’s not the case, it’s likely the back muscles need a little attention. Based on the results from this posture assessment, your doctor and a personal fitness trainer should be able to create a customized treatment plan to help sort out your posture problems and get your alignment back on the straight and narrow.
While a dynamic warmup is useful for improving circulation and increasing your ability to lift heavier weights, when it comes to improving posture, your back could do with some simple stretching. Pectoral muscles, or more commonly “pecs,” are technically located in the upper chest, just below the shoulders, but tense pecs are often to blame for slumped shoulders that appear to be rolling forward in a slouch. To loosen the pecs, start with some light stretching. Using a door frame or the edge of a wall, extend one arm to the side, palm facing the wall, bend the elbow, and lift your hand up, creating a 90-degree angle with your arm and aligning the upper arm straight with the shoulder. Press your palm and arm against the wall and step forward, past the edge, keeping the arm pressed against the wall and gently pulling the shoulder back. Hold this stretch for 10 seconds, before stepping back in line with the arm. Repeat this four times, then switch to the other arm and repeat.
In addition to what a personal trainer may have outlined in a custom posture-improving fitness plan, try adding some basic back-strengthening exercises into the mix, particularly some moves that will target stubborn bra bulge along the middle of the back.
Here are three easy options to try out at the gym:
There’s no shame in looking at a customized body shaping treatment plan to complement your back-strengthening and posture-improving workouts. Sometimes, that stubborn bra bulge won’t move or fat deposits near the waist appear lumpy or bumpy on the back. Opting for a custom non-surgical medical aesthetics treatment plan to zap those pesky fat cells and better reveal the muscle tone you’ve worked so hard on can be a decent way to motivate yourself without risking the downtime that comes with more invasive surgeries that could lead to a weaker posture in the end. If you’re considering non-surgical treatments, research your options in radio frequency (RF) body shaping treatments, which utilize RF energy to deliver heat to targeted fat cells below the skin’s surface, dispersing fat pockets and smoothing the silhouette while also kickstarting skin’s natural collagen production cycle for smoother, firmer skin—an added bonus! In as little as six to eight weeks, you could be showing off a smooth, sculpted back, perfect posture, and a boost of confidence.
To discover the perfect customized RF body shaping treatment plan to complement your workout routine, contact a certified treatment provider near you using the search below.
Find a certified Venus Treatments provider near you today who specializes in today’s top aesthetic medical solutions.
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REGULATORY CLEARANCES [ More ]
Venus Bliss™ is licensed by Health Canada for non-invasive lipolysis of the abdomen and flanks in individuals with a Body Mass Index (BMI) of 30 or less, with the diode laser applicators. The (MP)2 applicator is licensed by Health Canada for temporary increase of skin tightening, temporary circumferential reduction, and temporary cellulite reduction.
Venus Versa™ is licensed by Health Canada as a multi-application device intended to be used in aesthetic and cosmetic procedures. The SR515 and SR580 applicators are licensed Health Canada for the treatment of benign pigmented epidermal and cutaneous lesions and treatment of benign cutaneous vascular lesions. The HR650/HR650XL and HR690/HR690XL applicators are licensed by Health Canada for the removal of unwanted hair and to effect stable long-term or permanent hair reduction for Fitzpatrick skin types I-IV. The AC Dual applicator is licensed by Health Canada for the treatment of acne vulgaris. The DiamondPolar™ applicator is licensed by Health Canada for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The OctiPolar™ applicator on the Venus Versa™ system is licensed by Health Canada for temporary body contouring via skin tightening, circumferential reduction, and cellulite reduction. The NanoFractional RF™ (Viva) applicator is licensed by Health Canada for dermatological procedures requiring ablation and resurfacing of the skin.
ARTAS iX™ is licensed by Health Canada with indication for use for harvesting hair follicles from the scalp in men diagnosed with androgenic alopecia (male pattern hair loss) who have black or brown straight hair. ARTAS iX™ is intended to assist physicians in identifying and extracting hair follicular units from the scalp during hair transplantation; creating recipient sites; and implanting harvested hair follicles.
NeoGraft® is licensed by Health Canada with indication for use in suction-assisted follicular extraction and re-implantation. NeoGraft® is an auto-graft system and can be used on both male and female patients.
Venus Epileve™ is licensed by Health Canada for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types.
Venus Legacy™ is licensed by Health Canada for the temporary increase of skin tightening, circumferential reduction, cellulite reduction, and wrinkle reduction.
Venus Velocity™ is licensed by Health Canada for hair removal, permanent hair reduction, and the treatment of pseudofolliculitis barbae.
Venus Viva™ is licensed by Health Canada for the use in dermatologic and general surgical procedures requiring ablation and resurfacing of the skin, and the treatment of moderate to severe facial wrinkles and rhytides in Fitzpatrick skin types I-IV with the DiamondPolar™ applicator.
Venus Freeze Plus™ is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of stretch marks at the abdomen and flanks.
Venus Heal™ is licensed by Health Canada and can be used for the treatment of both acute and chronic disorders of the musculoskeletal system, such as muscle spasms, back pain, and soft tissue injuries, and results in effects such as pain relief, myorelaxation, increase of local blood circulation, and edema reduction.
Venus Freeze™ is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of stretch marks on the abdomen and flanks.
Venus Glow™ provides a dermal rejuvenation treatment that works to open up and deep-clean pores. Venus Concept is the exclusive distributor for Venus Glow™.
Venus Swan™ is licensed by Health Canada for the non-invasive treatment of cellulite reduction, skin tightening, and temporary reduction in the appearance of stretch marks.
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