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Exercises To Improve Posture - Wizard of Health

Exercises To Improve Posture

Are you looking to keep your posture up and straight?

Looking to fix hunchback postures but don’t know where to start?

Or maybe in your situation, you’re always asking the question “Can you fix a hunchback posture if you’ve had it for years?

If this describes you, you’re in luck. We’re going to provide you with a comprehensive article and pc muscle exercises video library so you can get the right exercises to improve posture and video examples to begin your own custom program immediately. This article is broken down into the most common questions we get. We divided them into sections in no particular order. You can go through our table of contents and find out which section best applies to you.

So let’s get started.

How to fix hunchback posture with exercises

Whether you’re learning how to fix a hunchback with exercises, or how to fix humpback curves by maintaining a proper posture, the key is to be consistent. I’ve seen too many people begin a program and give up after a week or 2 because they weren’t seeing great results. Be patient and realize that you’ve most likely have been in this bad position for years. Developing the proper exercise habit will slowly help you learn how to fix hunchback posture problems.

One of the most common positions in which we develop aches and pains is from sitting for too long. If you want an easy and quick way to start doing exercises while you are sitting, starting off with a Brueggers exercise may be the best option.

Posture exercise while sitting

Another great general exercise that you can do are called McKenzie Extension Exercises. Simply lie on the floor and then bring your upper body up by pressing your hands into the ground to lift your upper body up. Keep your head up as you begin to extend your upper back. Make sure you contract the mid back and postural muscles in addition to extending the middle back to fix hunchback posture position that you’re probably staying in for hours a day.

extension exercises to improve posture

Correct Rounded Shoulders:

A hunched back posture also comes with the rounded shoulders. In the video above, we discussed how stretching the rotator cuff muscles is the LAST thing you want to do. Avoid it altogether. You see, by keeping your shoulders rounded forward, you’re actually STRETCHING the shoulder rotator cuff muscles. Doing stretches for them is not how to correct hunchback posture positions. These stretching exercises to improve posture may be making the matter worse. That’s why STRENGTHENING the rotator cuff muscles is more effective. This, in addition to stretching the chest muscles, will attempt to fix the rounded shoulders that are associated with a humpback posture.

If you’re sitting at your desk, there’s a simple way to offset the rounded shoulders. One of the biggest myths is that the bad posture will lead to pain. This is not true at all. There are some people with bad posture who never get back, while there are those that have great posture that are always in pain. However, it’s the fact that you sit in one position over a period of time that can lead to pain and discomfort. Whether its a bad posture or not is not the case. That’s why it’s important to continue taking frequent breaks. You may be saying ‘I want to know how to fix my hunchback’. What I’m saying is that frequent breaks will produce the goal of getting less pain and discomfort. The hunchback itself will take longer. For rounded shoulders, use a timer at your desk. Every hour, it will remind you to sit and simply roll back your shoulders and then let them drop down. That’s how easy it is. The secret is to take frequent breaks to do this. I would initially put the timer to every 20 minutes. By doing it more frequently, you’re developing the habit of always bringing your shoulders back and dropping them. Over time, this will be an automatic reflex.

Correcting Forward Head Posture

In this section, we’re going to discuss and show forward head posture exercises. This type of position is often associated with the hunchback position and can most often be seen when we’re sitting at a desk all day. I like to provide exercises for forward head posture that you can do while you’re sitting at your desk or any other time during the day. These will be the forward head posture exercise instructions that can be done anywhere, conveniently and in quick time. It’s all about taking baby steps on your way to reducing any pain or discomfort with exercises to improve posture. If you try to correct forward head posture by going overboard with your exercises, you may give up easily. That’s why you need to start with things you can do at your desk. Do that for about 2 weeks. If you find yourself developing a habit and can stay on schedule, then you can add exercises that you can do when you’re at home and that require you to be in positions such as lying down.

Let’s start off with some simple neck exercises. One of the easiest to start with is called a chin tuck. This exercise can be done sitting at a desk or standing. Watch the following video to get a step by step guide to performing this exercise the right way:

In addition to stretching, various strengthening exercises are also important. In fact, strengthening exercises are probably more important than the stretching. This can involve the muscles in the front of the neck, the upper shoulders and even the mid back. Addressing posture requires hitting a wide variety of different muscle groups. The following instructional video provides an excellent summary of 4 of the best exercises to perform:

One of the biggest things I see people doing wrong is sticking to the area where they are looking to correct. This is the wrong way to look at it. You’ll start seeing that a pain in the neck may require exercises for other body parts that are not anywhere close to the neck. For example, someone that may having a bad posture from standing may even require exercises for fallen arches! Treat the body as a whole rather than separate parts.

You’ll also see that that exercises for hunchback posture are very similar to the video above. Learning how to correct hunchback posture, or slouching posture as some like to call it, may overlap with forward neck posture exercises. Especially with posture, there is going to be quite a bit of overlap. That’s because a forward head posture correction will also impact for anyone that wants to learn how to straighten a hunched back.

You’ll also see different names for some of these conditions and postures. For example, kyphotic posture exercises mean the same thing as hunchback exercises. All the exercises for hunched back positions that lead to a slouched posture can also be used to fix rounded shoulders. The body is interconnected. That’s why you want to gradually go from specific exercises to improve posture to what your needs are, such as how to correct rounded shoulders, to developing a wholistic approach for a full body stretching and strengthening program.

How to improve walking posture with exercises to improve posture

We are so focused on sitting posture that we sometimes forget about learning to correct walking posture. This is important for a lot of people that stand at work all day. They may believe that their issue doesn’t relate to keeping a correct neck posture or low back curve, and may never be motivated to improve neck posture or any of the other imbalances that occur from standing for too long. In order to fix walking posture, one needs to understand that the issue is something that affects the whole body, and not just specific to the neck, low back or anywhere that you’re feeling discomfort or pain. Here are some key things to remember:

1. Walking posture can be offset by carrying heavy bags or backpacks on one side of the body. This can lead to an abnormal curve in the middle back, making muscles on one side overstretched while over working muscles on the other side.

2. Walking posture can be affected by tight hip flexors. This can occur if you sit at work all day. Tight hip flexors can lead to a slight bend forward at the waist while walking. One of the best and easiest ways to treat this is to do a hip stretch. With exercises to improve posture for the hips, I’ve found a very simple and stress free way to stretch the hip, or psoas muscles. Watch the following video to see how to do this stretch:

3. Having a neck that sticks out while walking can also be due to staying in this position for a long time while sitting. Some people continue with this habit while walking. The reason is that certain muscles in the neck get tight, while other muscles get weak or ‘inhibited’. You need to learn how to correct posture neck muscles by activating certain muscles and stretching others. Strengthening exercises appear to provide better results. Most people believe that stretching would be helpful, but in reality, strengthening addresses the muscles that may be overlooked. Want to learn how to strengthen the neck muscles? The neck strengthening video just above shows you 4 different exercises that you can perform.

4. When we talk about proper posture while standing or walking, most believe all they need to learn to do is how to stand up straight. This is similar to trying to learn how to sit up straight. Unless you are constantly giving yourself reminders, this can often lead to failure. Just think about for a second. How many times have you tried to sit up straight? Most likely, you’ll begin to feel some aches and pains from this new position. After awhile, your ‘old habit’ comes back and you’re slouching. Instead of focusing on standing up straight, you need to develop an easy exercise program that allows you to gradually improve your posture through stretching and strengthening. Take for example, a hunched posture. This forward curve in your middle back comes from bad sitting posture. This can also translate into a slouched position while walking. Most often, this can also occur by lifting heavy items or carrying a heavy backpack. Your body is constantly trying to lean forward to prevent yourself from falling back with the heavy backpack. Apart from avoiding carrying heavy backpacks on one shoulder, it’s also important to avoid carrying heavy items altogether. If you want to learn how to correct this position, in addition to exercises to fix rounded shoulders, check out the following exercise recommendations:

The Straighten Up Posture Corrector Exercises

  1. When walking straight, try to keep your chest up and out. Rather than focusing on the correct posture, the simple act of focusing on your chest will  help correct the rest of the posture. This is a lot easier to remember than trying to remember keeping your shoulders back, head up and hips in.
  2. You may have heard of people using a book to balance on their head to get correct posture. This is something that we all see, yet we never try it ourselves. Give it a try for a week or 2 and you’ll be amazed at how much more you become aware of your own standing posture.
  3. Having a straight posture can also be addressed by wearing proper footwear. It’s important to see a foot doctor to assess whether you have pronated feet, a condition where your arches fall flat and your feet rotate inwards when you walk. This can change the alignment in your feet, which can then work it’s way up to your spine and higher, leading to an altered posture.

Which posture exercise is the best to do?

So far, we’ve gone through some great exercises for kyphosis posture issues, in addition to learning how to correct neck posture with forward neck posture exercises. You also learned a great rounded shoulders fix with some exercises to improve rounded shoulders. These exercises for hunched shoulders are very similar to the postural strengthening exercises you need to do for the neck and low back. You also learned that scapular exercises can affect a hunchback neck and is also considered one of the exercises to correct rounded shoulders.

When it comes to postural exercises, there aren’t any specific exercises to improve posture that are going to solve everything. It needs to be a complete program. That’s why I’ve included a list of all the exercises that you can do for postural issues. The big question I always get is ‘can posture exercises help with pain?’ As I’ve said already, having ‘bad posture’ doesn’t necessarily mean you’re going to develop pain. There’s a lot of people walking around with bad posture that don’t have any pain. There are others with perfect posture that have unbearable pain. The key is focus on exercises to improve posture that you can do regularly. Over time, your muscles will respond by getting stronger and having more endurance. That’s why exercises are so important. It may take some time but it will be effective in helping to reduce any pain and discomfort. For example, I give bulging disc back exercises to patients that have a disc problem in their low back. But I don’t just stop there. They also learn to correct rounded shoulders posture, and the exercises to correct male posture are the same as for females. In addition to strengthening the low back, we’re providing exercises for the neck, shoulders, especially for exercises for posture. Pull shoulders back and the low back pain improves.

There are many other conditions where our focus is not only on that specific condition, but on full posture care. Even for torn meniscus rehab exercises, we add postural kyphosis exercises and sometimes recommend a back posture corrector to maintain a long term posture fix.

In summary, there’s a core number of exercises you can perform, but there isn’t one exercise that is better than others. They work together to provide a body wide effect. If you’ve been doing exercises and not seeing the results you want, it’s time to work towards a full body exercise program.

Posture exercises for seniors

With seniors, posture exercises are slightly different than younger people. There are a few things to be aware of so you’re doing your exercises safely. Just realize that exercises to keep back straight for younger people may not be as effective for seniors. The spine has had several years of developing a larger curve. Some seniors resort to a back support for posture. However, this can be a temporary fix only. That’s why gradual exercises, done within moderation is the best first step to dealing with bad posture. Here are some general tips to consider when beginning an exercise program for seniors:

1. I usually recommend addressing the easiest area to begin with. For example, learning how to straighten rounded shoulders can be performed easily and without any discomfort. It can be performed standing or sitting. The exercises are similar to the typical shoulder posture exercise. Simply bring your shoulders up and back, and then let them drop. Stay there for a few seconds to see how it feels. If you have any shoulder issues, make sure that this does not cause any pain in the shoulders. If it does, move on to other exercises and see your physician.

2. A forward posture in seniors can be due to lifelong structural changes in the spine. This can lead to permanent changes that may not be so easily corrected. One has to remember that performing things such as neck posture exercises to improve posture alignment may not accomplish that goal. The purpose of an exercise program is to make the muscles around the joints stronger and more flexible. It may not necessarily reverse any curves that have developed. If the goal is to learn how to fix posture fast, that may not be the case with seniors.

3. If you’re a senior and you’re asking ‘How can i fix my posture when you say that it’s not possible?’, the answer is that you need to focus on the exercises to improve posture as a long term habit. Fixing posture for the sake of getting good upright posture may not be the best way to go. In order to fix posture, it may take several months or years to slowly make any change. What you need to ask yourself instead is ‘how can I perform exercises that allow me to stay loose and pain free?’ Your exercise program’s primary goal is to make sure you’re able to be strong enough to stay in one position for a long period of time, or to be able to address any aches and pains. This doesn’t necessarily lead to a better posture, at least in the initial stages. Focus on your exercises long term.

Can you fix bad posture permanently?

Ever wonder if you can straighten posture, or basically fix bad posture permanently?

There’s a lot of misinformation out there regarding this. Some say that you can, while others say that it’s impossible. The answer lies somewhere in between. Let me explain.

How much you can improve your posture will depend on a number of factors:

1. Your age
2. Your occupation
3. Your motivation to learn new habits

As we get older, that hunched position may become more structural. That means the bones have formed in this way. That person may not be able to straighten out the curve in their back, no matter how much exercises to improve posture or treatments they get. If they continue to perform upper back posture exercises, and learn how to improve neck posture, the goal may be to improve flexibility and mobility. They may report being less stiff. However, those curves of being hunched over for life may not disappear.

Now let’s take a look at someone that’s younger. Their hunchback is due to bad habits, such as sitting at the computer. To fix their upper back posture, they may simply require certain exercises, reminders and cues to improve their bad posture. If they continue with changing their lifestyle and their environment, they may be able to permanently go down the road of fixing bad posture.

However, the focus is still on following the right exercise program. For those that are younger, that exercise program can help you reduce any pain and discomfort that comes from that bad posture. If you’re looking to learn how to correct bad posture in adults that are much older, the main goal may have more to do with increasing flexibility, reducing stiffness, and attempting to make sure that the bad posture curves don’t progress any further, to the point that they become debilitating. Like I said before, if you’re looking on how to fix bad posture fast, you’re going to be disappointed.

Your occupation is another factor that can deal with whether you’re going to have success in making the right changes to your posture. Do you sit at work all day? Are you actually able to take frequent breaks to be able to walk around and give your posture some break from being in a static position for too long? Simply learning how to keep a straight back while sitting will not be the answer. Frequently changing positions so you’re not sitting for long periods of time is the most important factor. In fact, if you sit for an hour or longer at any one time, there’s a real chance of developing health issues. This is even if you end up going to the gym for an hour! The key is to take breaks every hour. Get up, move around. Even if it’s only for 3 to 5 minutes, that makes a significant change to your health. If you are able to do that, you’re half way there. The next part is to perform some kind of regular exercise program such as weight lifting for posture, or even taking up yoga or Pilates.

The last factor that determines if you’re able to make permanent changes through a bad posture fix, is whether you actually have the motivation to learn new habits. Performing a couple of exercises and hoping for a permanent fix is not going to happen. You need to develop a consistent program, either during work, at home, or at the gym and stick with it, no matter how discouraged you may get from a lack of improvements in your posture. You didn’t develop this bad habit in one day. It’s not going to take you a few days to get rid of it. Get past the simple notion of how to keep back straight and embrace the consistent habit of exercise for long term results.

Shoulder braces for posture

Apart from doing an exercise to straighten back muscles and joints, some of my patients tend to add a back brace to correct posture, and hunched shoulders correction. These posture aids are okay to use, except you have to know when to actually use them. Some believe that their posture will immediately improve while using this. You can use a posture test to see immediate benefits. Take a picture of yourself before and after putting on a brace. Does it help you improve your posture? You may sometimes need to try different types of braces to see which one will fit you the best. Posture braces for men and women can sometimes be different in terms of size so make sure you ask if the brace size is for a man or woman.

Why am I talking about posture braces in an article that deals primarily with learning how to correct bad posture through exercise? It’s because there are times that you may not see immediate benefits with exercise on poor posture correction. To correct poor posture, you need to be consistent with your exercises and let them work before you jump to using a back brace for hunched shoulders. Fixing back posture by simply using a brace is not going to solve the underlying issue. Your muscles will still be weak or tight. Your joints will still be stiff. Exercises is best way to learn how to get perfect posture results. Using a back brace can work, but should always be used WITH a good exercise program. Stretching, strengthening and mobilization exercises to fix back posture should be tried for at least 4 weeks. So next time someone asks you the question ‘how to fix my posture’?, you tell them to start with exercises first, before jumping for a quick fix such as a back brace!

Perfect posture workout

By now, you should note that simply correcting bad posture may not be the main goal. There’s a lot of misinformation out there that may claim that if all you do is keep your shoulders back, posture will improve instantly. In this section, I’m going to outline a complete posture workout that you can do. This workout doesn’t just focus on one area, because that one area is not going to provide a body wide change. If you follow comprehensive exercises to improve posture, you’re more likely to see gradual changes.

Before we go through the program, it’s important to know what the overall goal will be. Here’s what you can expect:

1. A posture workout allows you to focus on stretching tight muscles and strengthening weak muscles.

2. A workout is designed to provide movements and exercises that will begin to reduce any pain or discomfort that you may be getting in your muscles or joints. A stronger and more flexible body will be able to cope better with a bad posture and help stabilize posture support for men and women alike.

Here’s what a posture workout will not do:

1. Posture exercises will not lead to a perfect posture. There is really no such thing as a perfect posture. The main issue with having pain from the so called bad posture is that one does not move from that position. If you want to really address pain and dysfunction from a poor posture, you need to develop a habit of getting up and keeping your muscles moving frequently, mostly every 30 to 60 minutes.

posture exercise list

In the above exercise list, I’ve decided to break up the perfect workout into three components, depending on the position you are in. I find that this works so much better because most of us are usually in one of three positions most of the time. We’re either sitting, standing or lying down. It’s also difficult for most of us (including me!) to have to switch up positions to go through all the exercises. I’m sure you’ve decided not to do an exercise because you’d have to stand up, if you’re currently lying down! So we broke it down into those three areas. For improving posture, shoulder exercises are critical to maintain flexibility and strength in the upper body. Regardless if you are working on your body posture in sitting, standing or lying down, these exercises may not fix poor posture, but they’ll gradually provide your body with the movement and blood flow that it needs. Fixing posture is what everyone wants, but in order to learn how to correct bad posture, you first need to stretch and strengthen your body.

As you can see in the exercise list, exercises for rounded shoulders can also be done lying down, sitting and standing. I’ve decided to offer variations from each position. Weight lifting for better posture is not added to these exercises, mostly because that requires equipment which may not be available most of the time. We’re focusing primarily on body weight exercises that can be done anywhere and anytime. These exercises will show you not only how to fix rounded shoulders, but how to fix posture in sitting, standing or lying down. Postural correction is a slow process so you need to be consistent with your exercise program.

Also note that you can use additional tools to help you learn how to fix poor posture with these exercises. For middle back extension exercises, you can use our own Posture Wizard system. I’ve had great results in using the Posture Wizard to fight the slouched postures that we all have a habit of being in all day. You can say that the Posture Wizard is a sort of posture corrector for women and men. You can also use it for a flat back posture by using it over the low back. Fixing poor posture with the Posture Wizard is not just by lying down on the stretcher. It also comes with an elastic strengthening band and trigger point ball because fixing poor posture involves a combination of different treatment strategies and techniques.

If you want to improve your back posture, try using the exercises in this list over several weeks. You’ll discover that certain exercises to improve posture will be easy while others appear to really hit the tight and painful spots that you may have. If that’s the case, you’ll begin to perform certain exercises for longer or with higher repetitions, or may even begin skipping some exercises or adding new ones. Whatever is the case, follow the exercises for several weeks, and then begin changing things up to personalize them to your own needs.

Bad posture symptoms: Is bad posture related to pain?

By now, you should have a thorough list of exercises that you can use to help with your posture. I’ve included several videos to make this article more instructional so you can take action with the recommendations that I’m providing. The posture neck exercises will help you strengthen and stretch your neck muscles. The core and back exercises can help you find ways to keep your back straight. You’ve also seen that although everyone wants to strive for the perfect posture, there really is no such thing. Posture back exercises are designed to maintain healthy muscles and joints. Fixing your posture through these exercises is just a start. Gradually over time, you want to be able to develop a healthy habit of improving your posture.

In this section, I want to talk a bit about whether that bad posture is actually related to pain. Too many of my patients tell me they slouch at work, but when I ask whether that is causing any pain, they sometimes say no. There’s a lot of reasons to develop proper posture. Your bones, muscles and ligaments can be aligned to produce less stress on your body. Sitting in a slouched position all day can put a strain on your muscles and ligaments, with the possibility of leading to pain.

Notice how i said ‘possibility’. That’s because there’s conflicting evidence that bad posture actually leads to pain. You may read about some experts telling you that there’s no such thing as a bad posture. They are partially correct. If you have pain from sitting for too long or in a bad position, you may want to address that. However, simply trying to correct that position isn’t going to help. Instead of focusing on fixing my posture, I focus on making sure I constantly move. Awhile ago, I came across the best description of how to address these aches and pains. They said ‘the BEST posture is the NEXT posture’.

What this means is simple. If you are getting pain from being slouched over, trying to sit in ONE PERFECT posture isn’t the solution. Instead of constantly focusing on how to keep shoulders back, simply make sure that you shift positions every 30 minutes to an hour. After an hour, make sure you get up and move around. Stretch if you have to. You may want to gradually work on a proper posture, but as you can see, a proper posture isn’t even the best thing for your muscle pain. It’s the ability to constantly change positions and not sit in ONE position for any prolonged length of time. There’s no quick solution on how to improve posture fast. The simple solution is in front of you. If you are getting pain, and you’re in a bad posture, simply learn to move frequently, in addition to beginning your posture exercises, shoulders, back and all.

Shoulder Posture Exercises

In this section, I’m going to go over the specific shoulder exercises that you can do for your posture.

There’s a reason I break this up into it’s own section. I have provided general overall exercises to do, but for some, they carry all the tension in their upper shoulders and neck. If that’s your major issue, then I recommend following the shoulder posture corrector exercises in this section.

Back posture correction through shoulder position

Most believe believe they can get help with posture by just bringing their shoulders back. I’m sure you may have seen information out there talking about how to keep your shoulders back, as if it will eliminate all bad side effects of bad posture. However, this is rarely the case. The main theme through this article is that your posture isn’t a local thing. It’s affected by every part of your body, from your neck all the way down to your feet. Simply bringing the shoulders back isn’t going to resolve your back posture.

If simply bringing the shoulders back are not going to be that helpful, then what is?

The key is to work on stretching AND strengthening type of exercises. In some cases, you may also need to treat trigger points, which are most commonly called muscle knots. If you want to know more about trigger points, check out our introduction to trigger points article by clicking HERE. To get a detailed article on neck trigger points, check out that article by clicking HERE. The following videos go through the main shoulder exercises that you can perform. Now, there are probably dozens that you can do, but I decided to pick the top stretching and strengthening exercises that I recommend for my own patients:

Best stretching exercises for shoulder

Best strengthening exercises for shoulder

Can bad posture be corrected by these shoulder exercises?

As you begin performing your shoulder exercises, try performing them at least 3 times a week, if not every day. Hold each stretch for approximately 30 seconds. You can repeat as many times as you like, making sure you repeat AT LEAST 3 times. Most of my patients wonder how long it will take to fix their posture. The shoulder exercises are not designed, by themselves, to magically improve posture. Some may end up adding a correct posture brace to their exercises, while others need to focus on good standing posture as part of their overall shoulder posture program. By working on the whole body, you’ll gradually be in a better position to maintain a proper posture. If you’re sitting, keeping a good back posture can help keep the shoulders back, as you’ve seen in the first video in this section. If you keep your back straight and your chest up, your shoulders will naturally adjust back.

One of the most common piece of advice I give my patients is that they should focus on the basics that I’ve given here, and not always be looking for better posture exercises. There are dozens of them, but the goal is to be consistent with a few. Don’t over think things and give up too early. Performing exercises to straighten back muscle or shoulders are to be performed for at least 4 to 6 weeks to begin seeing a difference. By training your posture, back pain will gradually reduce over time, and not happen overnight. To permanently get rid of back pain, posture exercises are probably the most effective strategy you can use.

Sitting Posture Exercises

Tired of getting exercises that have you going up, down, lying and jumping around to the point that it’s more effort to change positions than it is to actually perform your bad posture exercises? If so, you’re going to learn how to perform the right posture exercises while sitting.

1. Lower Body Stretching

Calf Raises – Perform 12 calf raises on each leg. To add some resistance, place the opposite foot over the instep of the foot that will be performing the calf raise

Sitting for long periods of time has the risk of reducing circulation. Using calf raises allows you to increase blood flow to the lower body. So how does this help you learn how to straighten back posture? Directly, it has less to do with your posture and more to do with overall general health from sitting too long. This prolonged sitting will not only lead to bad posture, aches and pains, but also will affect overall health. Although I recommend that you get up every 30 to 60 minutes, there are times that most of my patients can’t do that. That’s why I like to begin with a quick calf raise to get the blood pumping. To improve posture, exercise the entire body.

2. Hamstring Stretch

Dynamic hamstring stretch – Perform 5 reps for each leg. Extend your leg for 3 to 5 seconds, hold leg up for 1 second and lower again for approximately 3 seconds.

The hamstring muscle is closely connected to your back. If the hamstrings get tight, the glute (buttocks) get ‘weak’, which means they don’t activate and contract as well we’d like. This then leads to a low back that works harder to balance out the lack of activity from the glute muscles. As your low back works more, it tires out quicker. This leads to gradually developing a slouched posture. Having posture workouts that incorporate hamstring stretching will help break this pain cycle and provide more endurance and flexibility while sitting.

3. Buttock squeezes

Squeeze your buttocks for 5 seconds, relax, and repeat for a total of 5 times.

In the previous section, I explained that hamstring tightness can lead to weak glutes. That’s why it’s important to squeeze the glutes as many times during the day that you can. Remember, you’re sitting on those glutes all day! Squeezing them regularly will increase blood flow to the area and get the muscles working.

4. Low back stretch for the quadratus lumborum muscle

The low back stretch – perform the ‘QL’ stretch as recommended in the video below:

The QL stretch has got to be the most overlooked stretches I’ve seen. It’s also something that is done wrong nearly 90% of the time. Most people who are taught to twist their body to stretch their back quit not because it’s hard, but because they don’t find it doing anything! That’s because the quadratus lumborum (or ‘QL’ for short) is one of the most affected muscles from sitting too long. It also has several different muscle fibers that go off into different directions. If you do the stretch in only one angle or position, you’re missing out on all the other positions. This can lead to being disappointed with the exercise and quitting.

In your next posture workout while sitting, incorporate this stretch. Be patient. Don’t give up because you aren’t ‘feeling anything’. It can sometimes take a couple of times to really get an idea on which muscle fibers need to be stretched.

5. Mid back squeezes

Perform the mid back squeeze exercise while sitting. The video below shows how to effectively perform this exercise. In the video, there are two excellent ways to squeeze the midback. The exercises are shown standing but you can easily change that to sitting. The first exercise (to target the middle back muscles) can be found at 2:36 part of the video, while targeting the muscles a little lower can be achieved by the exercise at the 3:03 mark:

Up to now, you’re probably saying ‘I have bad posture’. When are we actually going to get to the real exercises to improve posture?! Well, as we finish with the lower body, we are now getting right into the local muscles that are causing stiffness. Squeezing the mid back muscles is similar to squeezing the glute muscles. The mid back muscles also get ‘weak’ or what we call ‘inhibited’. That’s why performing squeezes a few times a day will help keep these muscles active.

6. Snow angels

Sit straight, bring your arms back at 90 degrees angle at the elbow. Pull your arms back as much as possible. Now slowly raise your arms as high as you can while keeping the arms pulled back. Slowly lower the arms until you get to slightly below the 90 degrees mark. Perform 5 slow reps.

7. Mid back extension

Are you always sitting in a slouched position? Then you’ll need to learn how to extend your mid back to offset the strains you put on the muscles and ligaments all day. This exercise can be done while sitting straight. If you have a chair with a back rest that is at around the mid back area, you can use the edge of the chair as a fulcrum to extend upon.

As you keep your hands in a snow angle position, squeeze your middle back and extend backwards. Repeat several times throughout the day.

8. Shoulder shrugs

Have you ever noticed your shoulders shrugging as you do work? If so, have you ever been told to stretch the upper shoulder muscles and not strengthen them? This advice is often given in some workouts to fix posture. The reason given is that your shoulders are already ‘tight’. By doing shrugs, you are only making them tighter. However, they often fail to realize that there are TWO muscles in that area. One actually gets tight and develops aches and pains. This is the ‘levator scapula’. The other is the upper trapezius muscle. This muscle actually gets stronger the more you strengthen it. As you can see in the previous video, there’s a right and a wrong way to perform this exercise. Perform it the right way and you’ll begin to feel stronger in the neck area. The exercise can be demonstrated at the 1:41 mark of the previous video.

9. Chin tucks

Although you may be constantly trying to learn how to keep your back straight, the forward head posture associated with the neck can also lead to tight muscles in the back of the head, leading to neck pain and headaches. The video at the start of the article goes through how to properly do a chin tuck. In this case, you want to add this exercise to your sitting posture.

In this article, we’ve gone through a comprehensive guide on finding exercises to help improve posture. You’ve learned how to improve your posture, how to fix hunched shoulders, and how to perform exercises while sitting, lying down and standing. I hope that you’ve been able to find the right exercises, whether its for shoulder posture, back posture, or improving strength and flexibility. If you have any other questions on exercises to improve posture, leave a comment below.

Dr Jasper

Dr. Jasper has been in Chiropractic practice for over 20 years, in addition to developing health products designed to improve everyday health and wellness. This site is designed to provide educational information that you can actually use to improve your own well being.

Click Here to Leave a Comment Below 4 comments
a vahedi - July 25, 2016

tnx for your very good and complete article ….

Emily Brown - July 29, 2016

This site has been very helpful. I’m trying some of your products sold on Amazon as of receiving them yesterday. I’m positive on your exercise techniques and will let your staff and current/future customers how the process is working.
Thanks for your help,

    Dr Jasper - July 29, 2016

    Thanks for the feedback Emily! Dr. Jasper here. I hope the article was helpful in showing you a wide variety of ways to improve posture. If you have any questions about the Posture wizard or any of our other products, feel free to reach out. We like to make sure you’re using everything the proper way to get the results you want. Thanks!

Kristin - August 27, 2017

This is an excellent and thorough article! Thank you!

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Category Archives: politics

Preparing to Stand

Now is a time to act. We have seen unprecedented steps taken in the last 24h to attack our democracy. With more manoeuvring planned, we cannot sit by whilst our parliament is sidelined by a wannabe dictator.

I’m getting ready to stand in the general election, which is looking almost certain to be called. Should you wish to do something, these are some of the things you can do to help me:

  • Like/follow my social media and help RT/share posts:
  • Sign up to the Liberal Democrats campaign to support an exit from Brexit, especially a no deal, which will cause immense harm to our economy, children’s future and Britain’s standing in the world –
  • When the time comes and I announce where I’m standing, any donations to the campaign will be gratefully received.
  • If you live local to the region (Hampshire), any help you can give delivering leaflets or helping with canvassing will be much appreciated (use contact form below)
  • If you don’t live locally, you can still get involved by helping on social media, offering to be part of a phone bank, or there are a load of other volunteer services you can do (graphics, videography, website updates, etc.). Again use contact form below.

Politics doesn’t have to be like this. Britain deserves better!

Apologising in Europe

So yesterday I went over to Rotterdam for the first time on a business trip. Multiple times in conversation with new contacts or even strangers on public transport I found myself apologising on behalf of the UK. I should have worn my ‘don’t blame me I voted remain’ t-shirt! The minute they find out I’m British, the topic of Brexit comes up with a mix of shock, dismay or even resentment. This is from Dutch people.

The sense of ‘we should be pulling together not pushing apart’ was a clear undertone and that we as Britain seem to be turning out backs on our closest trading partners and friends. It was quite depressing and a feeling of shame that we weren’t able to counter the tide of disenfranchisement (and the misplaced blame of the cause!), xenophobia and anti-EU sentiment being fostered in the run up to the referendum.

We’ve done real damage to our standing in the world, the economic impact hasn’t even really started yet but is going to be very real indeed. There’s still time to change course and reverse this exercise in self-harm.

Word on the street is there is likely to be a general election later this year. The government is incredibly weak after all. The only real national alternative is the Liberal Democrat’s (loads of people have been joining here –, who will campaign on a promise to reverse Brexit. Or individual campaigners on a case by case basis, especially if they are supported by and make it clear their position on staying in Europe.

It’s not over yet, and we will continue the fight!

UK Leaves the EU – The Day Everything Changed

So what a day today has been so far.  First, forgot to put phone on silent and woke up at 5am to the BBC news app alert.  Having gone to bed around midnight with the pound soaring and markets basically believing the exit poll, I had no idea what I was to wake up to.  Suffice to say that I didn’t get back to sleep afterwards.  I could not, and still do not, believe what I am seeing.

I thought reason would win out against emotion, misplaced anger and the serious misrepresentation conducted in this campaign. Ignorance has prevailed. Now we reap what we have sown. We tried our best but it was not enough.

When I say ignorance, I do not mean the out voters who had legitimate arguments for why this could be a good way out.  I mean the many who turned this into an emotional single issue vote, or a “protest vote”.  Many are now regretting this.  I have yet to see any well-argued cases for why we should leave the EU.  Most descend rapidly into slanging matches and calls to give reasoned arguments against ours just fall on deaf ears.

Economic Impact

Uncertainty will prevail for a protracted period.  We’re not going to invoke article 50 until October at the earliest it seems and then at least 2 years of negotiation follow.  This is an optimistic timetable by any existing trade negotiation standard.  One thing markets, business and investors hate is uncertainty!

By 6am the Eastern markets suspended trading after the Nikkei crashed 8%. We dropped to a record low of 1.32 against the dollar. Gold surged and the FTSE opened 9% down. The bankers will be making huge profits from betting against the markets.  Some of this has recovered, but as US markets open shortly we will see the full fallout.  Many FTSE stocks are still very down, including banking and finance shares.  This is ordinary peoples’ pension funds going down the pan rapidly.

It is not scaremongering to advise people to expect job losses.  Think if you were a US company with a whole world of companies to go to.  Do you give the deal to the UK with all that is going on, or choose a competitor not subject to the uncertainty?  I have already been told by a number of people that their companies are really worried as they rely heavily on the EU for their business.

Oh but we’ll get free trade deals, they need us more than we need them surely?  Don’t be so sure.  The stakes just got much higher than a few percentage points of export stats.  The entire future of the EU is now at stake and there will be significant pressure to exact a heavy toll on Britain leaving as a deterrent to others following suit.  France, Germany and others are having big problems with the rise of their nationalist parties.  That will need to be countered and acting tough on us will be a key part of that.

I expect a correction in the housing market as foreign investors propping up the market pull away.  Bear in mind the value of their investments against other currencies just dropped 10% or so.  It would be folly to pay anywhere near market rate for a house right now with the real risk of a market fall.   Many may welcome a sharp drop in house prices but fail to see the consequence it has on an economy built on house prices going up.  People trapped in negative equity stop spending.

Cameron Gone, UK Next

David Cameron has now gone.  That was inevitable in the event of this result.  He has gambled big and lost even bigger.  Our entire country’s future is now at stake and this will be his legacy. At least he is staying short term which has helped stabilise things.  Had he resigned outright that could have been very damaging.

Ultimately this gamble did not have to be taken.  These sorts of decisions should not be put to a public vote where emotion will outweigh reason.  It is why we elect representatives after all.

The UK will likely not be the UK for much longer, as was inevitable when Scotland voted overwhelmingly to remain and is now facing the prospect of being dragged out the EU against its will. There will be a further independence referendum and this time it will be a resounding yes vote.  Northern Ireland is in a similar position and you can expect calls for reunification.

Europe is in Jeopardy

Most worrying is the unravelling of decades of Europe coming closer together.  It is highly likely the EU project is now doomed and it’s destruction will be a self-fulfilling prophecy from the leave campaign.  Britain leaving will trigger a series of calls for other countries to have their own referendum.  This is already happening in France and the Netherlands for example.

How have we allowed decades of social progress to come to this?  How have we let populist right wing figures hijack a nation and tell them that all of this is Europe’s fault?  We have a lot of work to do!

The Lies Unravel Already

So far this morning we have had Nigel Farage say the £350m figure is a mistake.  That’s the figure that was the feature of a great deal of the Leave campaign’s literature and was slapped all over the side of their battle bus.  If a company ran it’s advertising in this way, the ASA would be all over them.  Within hours a main feature of their campaign has been reneged on.

Now we have another member of the leave campaign Daniel Hannan saying immigration won’t fall.  So that huge issue that was as focus of the leave campaign is also unravelling!

Now the consequences

Now to face reality and battle the consequences.  Will this be short lived as some say?  Short term pain long term gain?  I hope so but doubt it. This is not going to be resolved quickly and one thing people hate is uncertainty.

A big sorry to the rest of Europe and the World. We tried our best to fight with reason. We had the backing of the vast majority of the thought leaders in the UK. It wasn’t enough to battle the populist right and convince people that Europe is not the source of our problems.  The shockwaves of this outcome will now be felt across the planet.

Next our electorate will be ignoring other experts and seeking the advice of celebrities as to whether to vaccinate their children.  Oh wait…

A sad day :(.

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A Vermont man with a littered history of violence and restraining orders was ordered held without bail in Central Berkshire District Court on Friday.

James E. Bigelow, of Bennington, Vt., was arrested Sunday, after an incident on North Street in Pittsfield. At a dangerousness hearing Friday morning, Judge Jennifer Tyne ordered him held without bail for up to 120 days, after hearing arguments from both sides.

"Based on the extensive history of violence in the past, and the threats of intimidation that I read about in the past incidents and the current incident, for that reason I'm allowing the commonwealth's motion," Tyne said.

Assistant Berkshire District Attorney Allison Pash's motion weighed heavily on Bigelow's past, which, she stated, involved nine restraining orders from five women. He also has had charges brought against him in Vermont, Florida and Massachusetts, and was sentenced to more than two years in prison in one case.

Read the entire story now at The Berkshire Eagle.Com now.


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Queen of TreesA.jpgThe new year has seen many changes in the Women’s Spirituality Forum and for me personally. For the first time, the Forum has its own website, a central hub for all events and happenings in the many facets and faces of the group. Here will soon reside a shop for buying the works of Zsuzsanna Budapest, there will be connections to the website for the Goddess Festival, and for Zsuzsanna’s new website – coming soon!

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Redwood.jpgThe Goddess Festival 2022 is now in the planning stages! Z and her Busy Bees are buzzing away, organinzing what will be an amazing experience. Join us on the Land in the redwoods of California next September and howl at the moon with women from all over.

Updates will be posted here or you can check out the Goddess Festival website to get the latest news, find out about the Presenters, and join the mailing list for those who want first word on all the workshops and other offerings.

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Last Week’s Episode: Birds and Cats and Pokemon, Oh my!

Last Week's Episode

Or the extended headline: In Which We Have High Hopes for Birds of Prey, I Discuss the Cult Status of Cats, and See Grammy Nominees Drawn as Pokemon Trainers

It’s the season. The season for new shows (Chilling Adventures of Sabrina or Shrill anybody?), film festivals, and award shows. Here’s the scoop on what media news WWAC has been talking about the last week.

The premiere of DC’s first female ensemble film is closely approaching and promotions are in full swing. Comic artist Jen Bartel revealed the super rad sneakers she designed in collaboration with Puma. She has previously created themed shoes with Adidas to celebrate the Captain Marvel Movie and then Thanos inspired kicks for Avenger’s End Game. If she designs something for Nike next, she’ll have completed the sportswear triumvirate. Like the EGOT, but for shoe designers? But seriously, Bartel is really talented. They look awesome.

In a recent interview at Nerdist, by fellow WWAC contributor Rosie Knight, star and producer Margot Robbie explains that trying to get the action movie made was its own fight against studio execs who weren’t totally on board at first. Robbie gives fans hope that she’s playing the long game by choosing Birds of Prey rather than Gotham City Sirens because the flexibility of that team would be “the perfect platform to introduce some female characters who might really have some legs in the DC Universe.” I know I have my fingers crossed this movie delivers on its promise and brings in new comic fans plus helps foster the growing interest in female-led action movies. [Nerdist]

Update: According to this adorable Twitter story by former BoP writer Gail Simone, everyone there is trying their damndest.

Speaking of kick-ass female comic book characters, it was finally officially announced that a Captain Marvel sequel was in the works. Megan McDonnell, who is also one of the staff writers for WandaVision, is in negotiations to pen the script that will supposedly take place in modern-day. The potential release date is set for 2022 right now. [THR]

But as we all have experienced before, these release dates are unreliable. Case and point – the Masters of the Universe reboot movie has been bumped by Tom Holland’s Uncharted for 2021 release. It’s possible Sony just wanted to speed up production so as to avoid conflicting with Holland’s next Spider-Man movie. So far there’s no word on whether this means Masters production has halted or will continue just with a later release date. [Deadline]

Photo of actor Daniel Levy looking to the side with thick black plastic glasses.
Credit: Jose Mandojana

On the heels of a SAG nomination, the Human Rights Campaign will honor Daniel Levy with the HRC visibility award. (Janelle Monáe will receive the HRC Equality Award at the same banquet.) It was also recently announced the Schitt’s Creek co-creator and actor was cast in a new gay holiday rom-com called The Happiest Season. Take that Hallmark Channel!  [NewNowNext]

While film festivals are the debutante ball of the movie-making industry, its unsurprising that a recent study found that women, and particularly women of color, were underrepresented. The study found a positive correlation between the number of programmers who were women of color and more diverse directors at that festival. Just like in the Diversity Baseline Survey of the publishing industry that found no change between 2015 and 2019 in diversity, changes need to come from the top down before marginalized creators will finally find equity in entertainment. [Times Up Foundation]

Sundance, currently going on in Utah, was number one in women of color directors and number two in women directors according to the study. There were a few documentaries of interest to comic and cartoon fans debuting at the famous independent film festival.

Originally part of a comic called “Boys Club”, Pepe the Frog has run the gamut from innocent meme to alt-right representative. The documentary Feels Good Man premiered on Monday and explores what it meant to go viral in the days of MySpace. Since then the smirking image of a frog has taken on a life of its own and the film shows creator Matt Furie’s attempts to “put the tube back in the toothpaste” as one reviewer described it. [Sundance]

Happy Happy Joy Joy: The Ren & Stimpy Story was shown on January 28. Meant as a documentary focused in part on creator John Kricfalusi, the documentary also featured Robyn Byrd, a former animator and ex-teenaged girlfriend of John K. She and Katie Rice both revealed that John K had groomed and sexually abused them as teens in a blockbuster 2018 Buzzfeed report. Although Robyn Byrd is listed second as a cast member, she had to crowdfund through Twitter to attend the premiere. John K for his part remains unrepentant, reaching through the screen to continue the abuse with a “Call me, Byrd.” According to one reviewer, the documentary “presents the facts” and those facts “overwhelmingly conclude that Kricfalusi became a serial abuser and pedophile.” [Film Threat]

In happier news, “Meowdy” screenings of Cats are helping the cat-tasrophe become the comeback kid of 2020. Rowdy screenings are best described as what would happen if an improv show and a cosplay contest had a baby that yells at the screen. All over America, strangers become lifelong friends after the shared experience of existential crisis that is watching this movie. Some are calling it the next cult classic, but will it be compared to The Room as a bizarre failure somehow allowed to get made or a ridiculous delight like Rocky Horror Picture Show that we’ll enjoy in ritual showings once a year? Only time will tell. I admit to some curiosity after my friend has been to four Alamo Drafthouse rowdy screenings in less than a month. You know what they say about curiosity though… [Vulture]

On the silver screen (or should I say streaming screen?), Paul Bettany promises that WandaVision will be “f**king bonkers”. We wouldn’t expect anything less from a team-up of the two most powerful beings in the Marvel universe. It was announced earlier this year Disney+ has moved up the release date, which is good because I need something to fill the Baby Yoda shaped hole in my heart left by The Mandalorian. Bettany’s video is apparently a teaser of a teaser trailer they’re releasing soon. [Variety]

Elsewhere in the Marvel world, the cast was revealed for M.O.D.O.K. This will be the studio’s first foray into the world of adult animation. May it be more successful then Spider-Man the musical, their attempt at breaking into Broadway. I did hear it’s really hard to make it in show business though. [Marvel]

The Witcher is now the most successful first season show according to Netflix and their questionable metrics. If you’re already wishing for more while we wait for Season 2, the universe has provided with news of Netflix’s ordering an animated feature film of all things. Also, Netflix finally released an official version of “Toss a Coin to Your Witcher” sung by Joey Batey. I’m already partial to the unofficial metal version myself. [Empire] [Official Soundtrack] [Sweet Metal Version]

Before CW said goodbye to The Arrow, the landmark show tried to help launch one more ship in the Arrowverse fleet. Squeezed into the last few episodes was the pilot for a new spin-off show called Green Arrow and the Canaries. Sounds like the name for a good swing band, but the pilot hasn’t been ordered to series yet so it remains to be seen if the CW thinks it can jive with their other shows (loosely) based on DC comics.

While the state of diversity in film and publishing is still concerning, there are some recent advances in short form entertainment to celebrate. Two women are boldly changing the Star Trek franchise: Hanelle Cullpepper became the first black woman to direct an episode of the SF franchise with her work on the Star Trek: Picard pilot and Michelle Yeoh’s spin-off on Section 31 has moved into pre-production. In a moving Time article Asian-American actor Lori Tan Chinn talks about how she almost gave up after losing roles specified for Asian actors multiple times to white peers (including Meryl Streep). Despite the harassment and discrimination, she is now finally getting her due and hailed a “scene-stealing” star as the grandmother in new sitcom Awkwafina is Nora From Queens. The new cast of RuPaul’s Drag Race was revealed last week, but some critics and fans (including a show alumni) have pointed out that the show continues to overlook drag kings as well as trans, nonbinary, and hyperqueens*. If you need some drag in your life while you wait for Drag Race‘s premiere at the end of February, YouTube to Netflix success story Dragula delivers on diversity and challenges preconceived ideas of the artform.

Last, let me leave you with these delightful illustrations of Grammy award outfits. Erica Henderson brings to life the joke that many of the Red Carpet walkers looked like Batman villains. While anime artist Ray imagines four of the nominees as Pokemon trainers.

*Updated 1/31 to correct a term.

Lola Watson

Lola Watson

I'm a community college professor, nerd, and mom who collects comics, knits, and procrastinates a whole host of other hobbies in my lack of spare time. My research focuses on using technology in the classroom, pop culture, children's literature, and comics.


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I have multiple posts with the same title, e.g.

  • /states/new-york
  • /cities/new-york
  • /counties/new-york

but WordPress doesn’t allow duplicate slugs, so they appear like:

  • /states/new-york
  • /cities/new-york-2
  • /counties/new-york-3

When I managed to allow duplicate slugs, all of these posts loaded on the same page at the same time. The post cities/new-york is about New York City, and the post /states/new-york is about New York State (these are just examples). Obviously none of these posts share categories.

It seems my problem is largely with redirect_canonical(), which will redirect /cities/new-york/ to /states/new-york/, though the second step is failing me. A 301 redirect plugin will not suffice, as /cities/new-york/ also belongs to /big-cities/new-york/ and /us-cities/new-york/ and there are at least 60 of these posts.

Read more here: Stop redirecting to posts not in a category / duplicate slugs

If you know the solution of this issue, please leave us a reply in Comment section, to update the question.

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Falkenstein, John Henry

, a voluminous compiler of historical documents, was born in Franconia in 1682, and died in 1760. In 1724 he was appointed director of the university of Erlangen, but turning catholic, he entered into the service of the bishop of Eichstadt, and after the death of that prelate, obtained the patronage of the margrave of Anspach. Among other compilations of a similar kind, without taste or arrangement, but which may be useful to future historians, are his “Antiquities of Nordgau in the bishopric of Eichstadt,” 3 vols. fol. 2


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Do what you love. Love what you do.

At Workday, we help the world’s largest organizations adapt to what’s next by bringing finance, HR, and planning into a single enterprise cloud. We work hard, and we’re serious about what we do. But we like to have fun, too. We put people first, celebrate diversity, drive innovation, and do good in the communities where we live and work.

Job Description

Do you thrive on deciphering the puzzle of effective communication for audiences of varying technical levels? Do you love helping users find the information they need, easily and quickly? Workday has an immediate opening for a highly experienced content strategist to drive design and structures for delivering clear, relevant content that works for both business goals and user needs. You are an experienced professional in user content development, design, and delivery, adept at working across teams to deliver an excellent information experience to our community of external and internal users.

  • Analyze current content inventory across sites and delivery models.
  • Perform content audits and gap analysis. Review existing material to determine what is relevant, consistent, redundant, or missing for each target audience.
  • Research and analyze audience needs, preferences, objectives, and methods. Study and understand how users consume content across their product or project lifecycle.
  • Lead cross-company task forces for content initiatives and develop a core content strategy statement for each.
  • Interview participants and other stakeholders to define clear project goals and objectives. Define KPIs and drive task force activities against them.
  • Determine core content models and content types according to defined business goals, user needs, and hierarchy of information.
  • Conduct interviews and perform research with target audience users, both internal and external.
  • Create and maintain content roadmaps with associated goal alignment across the digital ecosystem.
  • Refine and implement a cross-company information model.

Skills and Experience

  • Experienced understanding of information structure, data gathering, user needs and behaviors, labeling techniques, and navigational systems.
  • Proven ability to take a design, direction, and leadership role in projects that span multiple teams.
  • Excellent communication skills, able to present strategic and tactical plans effectively.
  • Strong, well-developed organizational and project management skills.
  • A high-level thinker who can also keep track of details. Able to delve deeply into content analysis, while driving strategic planning and the vision for content initiatives.
  • Creative problem-solving skills.
  • Strong customer focus.
  • Minimum 3 years experience in content strategy, content development, or web design.
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Mansaku Itami – Akanishi Kakita aka Capricious Young Man (1936)

A samurai is ordered by his lord to go to Edo and investigate the truth behind the rumor of a rebellion against him. After collecting enough information to prove a conspiracy, the samurai needs to devise some way of leaving Edo without creating suspicion and comes up with a cockeyed plan. Based on the short story by Shiga Naoya.

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FROM MY perch among the flowers of an Alpine garden looking across the valley to the north face of the Eiger, the stories about ascents of the infamous mountain were as staggering as the views.

I casually asked our guide, Martin, how long climbers took to conquer the Eiger, which, incidentally, looked forbidding even from afar. The answer was usually two days, with the climbers spending a night suspended from the rock face in
their sleeping bags. The quickest is two hours 21 minutes!

The Bernese Alps stretch out behind the cogwheel train as it heads up to Schynige Platte

The high-speed sort of ascent is achieved by daredevil free climbers who use no ropes but just have an ice axe in each hand, crampons on their feet – and their heart in their mouth, I should think. Neither method sounded ideal.

Unsurprisingly, we made our own ascent to Schynige Platte the easy way – on the cogwheel railway. No need for dangling sleeping bags either: if you want to stay overnight, there’s a comfortable hotel.This winding journey up through meadows of grazing cattle complete with cowbells, then traversing woods and skirting precipitous drops, summed up the glories of Switzerland in summer.

The trip up and down on a lovely day – an hour each way – was pure pleasure.

From 6811ft the views are sensational over towards the three mighty Alps: Jungfrau, Monch and Eiger – or the Virgin, the Monk and the Ogre as they are nicknamed locally.

They are all more than 13,000ft.Beyond, the snow-capped Bernese Alps stretch away.

Immediately around my rocky seat amid the 600 species of the Alpine Botanic Garden at the top of Schynige Platte, lush green has replaced the deep snow that takes over in winter.

There’s a moderate descent and walk down through meadows to some farm buildings.

There are several marked walks for the more energetic. However, lots of us were happy just to wander around the garden, drink a Sunday morning coffee at the hotel and enjoy the mountain air and beautiful vistas before taking the train
back down towards our base in Interlaken. Descending provides the best view of the two lakes that give the town its name – Lakes Brienz and Thun. Brienz almost glows turquoise and emerald in the sun, while Thun is an impassive steely blue. Alpine rock fragments washed down into Brienz produces its iridescent colours.

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Racial reputation factions in World of Warcrafte
Alliance DarnassusGnomereganIronforgeStormwind
World of Warcraft: The Burning Crusade Exodar World of Warcraft: Cataclysm Gilneas World of Warcraft: Mists of Pandaria Alliance Pandaren Tushui Pandaren
Horde Darkspear TrollsOrgrimmarThunder BluffUndercity
World of Warcraft: The Burning Crusade Silvermoon City World of Warcraft: Cataclysm Bilgewater Cartel World of Warcraft: Mists of Pandaria Horde Pandaren Huojin Pandaren
For the Darkspear trolls in general, see Darkspear tribe.

The Darkspear Trolls are the tribe of exiled trolls that have joined forces with Thrall and the Horde. They now call Sen'jin Village and the Echo Isles their home, although some still live in Orgrimmar, in the Valley of Spirits. They are currently led by Vol'jin but was successes by Rokhan after his death against the Burning Legion during in Third invasion of the Burning Legion.

Darkspear Trolls

Main article: Darkspear tribe

As tribal rivalries erupted throughout the former Gurubashi Empire, the Darkspear Tribe found themselves driven from their homeland in Stranglethorn Vale. Having settled in what are believed today to be the Broken Isles, the tribe soon found themselves entangled in a conflict with a band of murlocs. Their fate seemed sealed until the orcish Warchief Thrall and his band of newly freed orcs took shelter on their island home. Controlled by a Sea Witch, a group of rampaging murlocs captured the Darkspears' leader Sen'jin, along with Thrall and several other orcs and trolls. Thrall managed to free himself and others, but was ultimately unable to save the trolls' leader. Although Sen'jin was sacrificed to the Sea Witch, he was able to reveal a vision he had in which Thrall would lead the Darkspear from the island.

After returning to the island, Thrall and his followers managed to fend off further attacks by the Sea Witch and her murloc minions, and set sail for Kalimdor once again. Under the new leadership of Vol'jin, the Darkspear swore allegiance to Thrall's Horde and followed him to Kalimdor. Now considered enemies by all other trolls except the Revantusk and the Zandalari, the Darkspear are held in contempt to this day. Yet, the Darkspear have not forgotten being driven from their ancestral homes and this animosity is eagerly returned, especially towards the other jungle trolls. Having reached the orc's new homeland, Durotar, the trolls carved out another home for themselves - this time among the Echo Isles on the eastern shores of the new orc kingdom.

However, with the coming of Kul Tiras and its navy, the Darkspear were forced to retreat inland under the onslaught of the misguided commander Daelin Proudmoore. The trolls, fighting alongside their horde brethren, defeated the enemy and reclaimed their new homeland. Shortly thereafter, a witch doctor by the name of Zalazane began using dark magic to take the minds of his fellow Darkspear. As his army of mindless followers grew, Vol'jin ordered the free trolls to evacuate, and Zalazane took control of the Echo Isles. The Darkspear have since settled on the nearby shore, naming their new village after their old leader, Sen'jin. From Sen'jin Village they, along with their allies, send forces to battle Zalazane and his enslaved army.[1]

The Darkspear Troll can reach almost 8'7ft once he stand straight, and these Trolls are among the smallest of Troll species as well.

In Patch 5.3

After the eventual defeat of Zalazane, the trolls retook the Echo Isles and built a thriving community there. Using the islands to raise their raptor companions, the Darkspear have once again become a mighty tribe. Following the betrayal and attempted assassination of Vol'jin by the Horde Warchief Garrosh Hellscream, the Darkspear now find themselves in open rebellion... even fighting alongside the Alliance in an attempt to de-throne the arrogant and dangerous Hellscream. After the defeat of the tyrant Garrosh, Thrall bestows upon Vol'jin the title of Warchief for his efforts and thus effectively proclaims him the leader of the Horde.

Surrounding zone Durotar contain the most quests for gaining reputation with the Darkspear Trolls. As well, higher level players with the Burning Crusade also have a good amount of quests in Zangarmarsh. In Northrend, aspirants of the Argent Tournament can gain repuation as well. A few reputation quests for level 90 characters were introduced with Patch 5.1.

As a reward for being exalted with the Darkspear Trolls, non-troll Horde players are able to purchase raptor mounts.

Reputation prior to Cataclysm

Horde Vehena had the repeatable cloth reputation quests.

There are no rewards until Exalted (not counting trolls who want to purchase their racial mounts).

Armor can be purchased from Horde Champion Uru'zin <Darkspear Quartermaster> on the plateau south of the Valley of Wisdom, Orgrimmar:

Troll racial mounts can be purchased from Horde Zjolnir <Raptor Handler> in Sen'jin Village, Durotar:

The special Argent Tournament mount is sold by Horde Samamba <Sen'jin Quartermaster>ω τ ϖ at the Argent Tournament Grounds, Icecrown, Northrend:

  1. ^ Blizzard Entertainment 2010-11-07. Darkspear Tribe section of Troll Compendium archive. Old Official World of Warcraft Community site (US). Archived from the original on 2010-11-07.

External links

Community content is available under CC-BY-SA unless otherwise noted.


text:
Inv gauntlets 18.png

Herbalist's Gloves are leather gloves that give a bonus to herbalism.

Herbalist's Gloves are crafted by Leatherworkers with a skill level of 135, using a pattern sold by Harlown Darkweave in Ashenvale (limited supply).

The components are:
Inv misc leatherscrap 05.png
8x [Medium Leather]
Inv misc herb 03.png
4x [Kingsblood]
Inv fabric wool 02.png
2x [Fine Thread]

  • The gloves do stack with the Tauren racial +15 Cultivation bonus, making their max rating 625.

External links

Community content is available under CC-BY-SA unless otherwise noted.


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15 Things Women Want From the Men in Their Daily Lives

And, yes, the list definitely features great sexual activity between partners.

I’ve carried out a ton of study regarding girls’s friendly relationships and the foreign brides manner ins whichindividuals can easily very most efficiently sustain well-balanced relationships over the lasting. In a current research, nevertheless, our team explored what women, coming from 18 to 75, require from the men in their lifestyles. Not amazingly, the qualities girls seek in heterosexual enchanting companions, male close friends, and men generally, are actually not the only thing that different from what they look for in a friend. This makes sense: Any type of really good partnership is built on some general, down-to-earthqualities.

Details to Romantic Partners

Women don’t need to have companions that spend all their energy in attempting to confirm just how solid, manly, masculine, aggressive, or even heroic they are. They merely really want males who agree to satisfy all of them where they are and treat all of them fairly as well as equitably- and have the ability to see to it that the romantic spark always keeps burning.

There’s no dependable evaluation that may forecast whether somebody is actually visiting be actually a good suit for you or otherwise; no dating-site protocol may precisely anticipate the individual center. Even when a possible companion carries eachone of the observing premiums to a relationship, that’s no warranty that bothof you will definitely possess great “chemical make up” or meet at the correct time for every of you to get into a brand-new connection. Having said that, recognizing what we know that our team need to have coming from the crucial folks in our lives improves our “relationship ratio” to make sure that we can easily a minimum of recognize places worthy of enrichment just before setting up a brand new romantic relationship.

The attributes that women have a tendency to value as well as need very most from the men in their lives could be sorted in 3 separate locations: straight and narrow (from all males); relational sensitivity (coming from buddies and also partners); and also delighting intimacy (coming from romantic companions).

Characteristics of Moral Integrity

Mutual respect is actually an all-or-nothing recommendation: Once an individual sheds appreciation for a partner, all wagers are off. Girls need to be provided the exact same regard that guys deliver other men. When an individual is made to feel disrespected or purchased from, the partnership is very likely to finishearlier instead of eventually. In regards to enchanting partnerships, even when you burn or let down througha partner, respect must be actually kept.

  • Open communication that happens on a regular basis and also tactfully is important. A healthy relationship embellishments when interaction is actually very clear.
  • Honesty is actually an additional “make or break” trait: Don’ give someone any main reasons to doubt you.
  • Trust and also credibility permit relationships to deepen.
  • Taking duty for activities and behavior. Long-lasting healthy partnerships call for a very highlevel of maturation. Without it, disagreements as well as dispute intensify as married couples engage in the “blame activity.” Interaction neglects and also emotional damages could be done that may not be actually conveniently restored.

Traits of Relational Sensitiveness

  • Women need to have guys to reveal generosity, determination, understanding, compassion, as well as empathy. Irrespective of the type of partnership, males and females must be actually mindful of one another’s sensations. Acknowledge that a companion’s difficulties and also misfortunes matter to her and also partners’ jobs are to value and also maintain as well as regarding one another.
  • Friendship in between males and females is actually likewise desired. Being a close friend to your companion indicates handling her in the client, accepting fashion in whichyou deal withvarious other close friends.
  • Emotional maturation is important. It’s ok to possess some childlike fun when it pertains, however it is vital for women and men to behave like miss when it’s opportunity to accomplishso, as well. Realizing that animal toughness carries out not equivalent knowledge is additionally useful in maintaining well-balanced interaction as well as connection. Often it is actually far better to sit back and analyze complications prior to attempting to manhandle your companion right into a forced answer.
  • Being supportive to the females in your lifestyle may do a world of really good. Sustaining your companion is actually a primary role. Whether your companion or a buddy needs mental or even useful support, exist to assist in tiny and also large methods. Whether it’s taking some time to listen, or even more active engagement in major choices, child rearing, funds, and so on, make your visibility a favorable and supportive one.
  • and 6. Level of sensitivity combined withrecognition of your partner’s take ins are actually vital. The cultural encounters of grownups differ greatly based on gender identity. Recognize your personal biases in how you view other women as well as visualize exactly how your partner might be detrimentally had an effect on througha world that sees females as lower than. Do not suppose she is creating things up when she discusses accounts of bias, unfairness, or even unreasonable procedure. Gender duties constrict habits; playing a part in breaking down unsafe sex tasks in the home and in the work environment benefits eachmen and women. Do not make women leap a higher club to prove on their own- ladies and also males need to be actually managed the very same benefits for the exact same financial investment. Gender shouldn’t be a negative aspect in a partnership or a job place.

Kinds Of Satisfying Intimacy along withEnchanting Partners

  • Bring adventure and also excitement right into the relationship, in risk-free as well as appreciated means. Difficulty your companion’s perspectives and also allow your personal to be tested as well. Open yourself around brand-new encounters as well as ways of assuming as you make it safe as well as welcoming for your companion to carry out the very same. Pundit stimulation keeps relationships compelling.
  • Companionship and also relationship support relationship and also generate the adhesive that maintains very most long-term connections moving forward. No one understands how little bit of power they could have for sexual activities once youngsters arrive, or foreign brides jobs require longer hrs, or healthproblem or even disability happen; there will certainly be times when faithful friendship is what eachof you need to have most apiece other.
  • Saying “I like you” might certainly not be actually easy; these words may be extremely asked for. Unfortunately, some individuals believe that mentioning all of them makes all of them at risk and also more likely to become harmed. Your partner, however, deserves to be alerted of your affection. If pointing out those three terms just isn’t heading to take place, be sure you reveal your partner affection in ways that matter most to her. We all require to feel enjoyed.
  • As for sexual activity, ladies ask that men don’t make every little thing regarding sexual activity- i.e., don’t perform plays favorites that you presume will certainly cause sex-related benefits being actually done for you. Your p’s and q’s must not be watched simply as a way towards a specific end. Excellent sexual activity can’t be actually purchased, as well as throughexpecting sex as a benefit for performing one thing that pleases your partner, you switcha likely enchanting conflict right into additional of a transaction. Rare are the females who would like to really feel that they owe sex to a partner.
  • Sexual tasks that are actually aimed to satisfying your partner, certainly not merely your own self, are what your companions require you to deliver. Sex should be an exciting experience that makes it possible for companions to check out as well as broaden their sex-related hookup, not simply a repeating of the customary, usual. As being one participant discussed, “Guys need to have to ditchthe belief of women sex-related purity finally: Withthe correct companion, women enjoy sex every bit as long as a male.”

What Everybody Is Worthy Of

Women require the men in their lifestyles to be feminist allies that desire to find the ladies in their lifestyles do well equally as muchas they would like to appreciate their own effectiveness. Guy must require time to recognize and also acknowledge a lady’s toughness and regard her for all that she brings to their partnership. And also when it concerns enchanting relationship, girls prefer the very same traits males want; they might simply want all of them in a different purchase.


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