#55 Prescription for the Day You Despaired at Your [Aged Back Profile] | Bringing Your Shoulder Blades Back to Their Proper Place - Part 2

[Episode 55] August 13 (Wed) Broadcast: Learning Session

To you, who are currently trying so hard and pushing yourself too much.

Today, I am bringing you another simple exercise to build a body that can move youthfully 10 or 20 years from now.

Our hunched posture is like a suit of armor born from hormonal changes and the tension of fighting through each day.
To break this down, you don't need to add extra exercise time; it is enough to simply stretch the shrunken front side and pull your opened shoulder blades back to their original position.

"I have to go walking every day to lose weight and improve my posture..." For you, who are busy, there is no need for exercise that cuts into your time any further.

In fact, in the latest exercise science (kinesiology), it has been found that"targeting and resetting inactive joints" is far more effective for posture improvement than "just walking for a long time".

There is only one thing you should target."Shoulder blades".

Around the back, especially around the shoulder blades, "brown adipose tissue" that dramatically promotes fat burning is concentrated.Furthermore, the shoulder blades are the "relay base" for all the muscles in the neck, shoulders, and back.

In other words, if you can just stimulate this area, you don't have to go out of your way to walk, and you will:

• Automatically straighten your back and make your back profile beautiful

• Increase your metabolism and have a body that doesn't get tired easily

• Be freed from stiff shoulders and headaches that have been bothering you

You will obtain these three benefits in one go, "scientifically." There is no need for gym memberships or 30 minutes of walking a day.

Do it right now! Practical Menu

W-Reset Method

This is the simplest exercise to release the shrunken chest fascia and target and awaken the overstretched back muscles.

1. Raise your arms:
   You can be sitting or standing. Raise both arms up and turn your palms outward.

2. Pull into a "W" shape:
   While exhaling deeply, slowly lower your elbows as if pulling them backward (imagine your head and arms forming a "W" shape when viewed from behind).

3. Hold for 5 seconds:
   Squeeze your muscles tightly as if pinching the space between your left and right shoulder blades and hold for 5 seconds.

4. Relax completely:
   Release the tension all at once and lower your arms.

Repeat this 3 times per session.
The moment you relax, you should feel blood that had been dammed up rushing into your back, creating a gentle warmth.
This is a sign that the fat-burning cells (brown adipose tissue) abundant around the shoulder blades are being stimulated and your dormant muscles are waking up.

By continuing this for just a few days, your shoulders will be pulled back even without conscious effort, and your back view reflected in shop windows will change to look remarkably dignified and beautiful.

Opportunities to do this during daily life

• Commuting/On the train (standing):
  Pull the arm not holding the strap slightly back without looking unnatural, and focus on bringing your shoulder blades toward your spine (imagine doing half of the 'W' secretly).

• In the car (waiting at a red light):
  Take your hands off the steering wheel, lean your back against the seat, and pull both elbows back to squeeze the seat, holding your shoulder blades together tightly for 5 seconds.

• Desk work (sitting):
  Use the brief 15 seconds while your computer is 'saving data' or 'after sending an email' as your W-reset time. The effect is doubled if you avoid leaning against the chair back and focus on sitting on your sit bones (ischial tuberosities).

• Customer service/Standing work (moving to the back room):
  The moment you enter a hallway or back room where no one is watching, clasp your hands behind your back, pull them firmly downward and diagonally, open your chest wide, and take a deep breath.

There is no need to be bound by the 'perfect' form.
The moment you realize, 'Oh, I was leaning forward just now,' is the best time to update your body.

With a little help from science, let's add more days with a bit more ease than today into your busy, hardworking life.

5-Minute Health Room
Visualize your self from 10 years ago and update yourself today.
When you don't have time, it is okay to just read the article and visualize it.

[Sources]

• Source 1'Study on Postural Changes and the Effects of Exercise Therapy in Menopausal Women,' Journal of the Japan Society for Menopause and Women's Health (2021)
  Summary: Investigated the impact of estrogen decline in pre- and post-menopausal women on bone density and back muscle strength (anti-gravity muscles). It indicates that an approach targeting the area around the shoulder blades is effective in suppressing the progression of kyphosis (hunchback) and improving QOL.

• Source 2'Changes in Muscle Activity and Posture of the Head, Neck, and Shoulder Girdle During Mental Stress,' Published on J-STAGE, Physical Therapy Science (2020)
  Summary: Using electromyography, this study demonstrates the mechanism by which mental stress during VDT work (PC work, etc.) makes the sympathetic nervous system dominant, unconsciously causing tension in the trapezius and pectoralis major muscles, which exacerbates rounded shoulders and hunched posture.