Why faking confidence never works
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Good Posture Exercise
Having spoken previously about why poor posture is bad for you, I wanted to move on to give you a simple exercise that helps promote good posture. Brugger's exercise routine is devised to activate postural muscles weakened and simultaneously stretched by a prolonged sitting posture. Slumped Position
Check the tension in your upper back and shoulders in the slumped posture and then in the Brugger's position, to see if you notice any difference as the muscle tension is dramatically reduced.
Brugger Exercise Posture
Step By Step Guide
- Sit perched towards the edge of your seat; this will naturally place your lower back into a curve (lumbar lordosis) with your butt sticking out a little. As you do this your breastbone (sternum) will naturally lift up.
- Separate your legs to 45 degrees each side with your feet turned out slightly and in line with your knees.
- Your shoulders are relaxed and down with your chin tucked in, making the back of your neck longer – imagine a piece of string is attached to the top of your head and someone is lifting you up.
- Fully straighten (extend) both elbows and arms.
- Make sure you keep your shoulders down and imagine your shoulder blades [scapula] are pushing down and together to form a V.
- Turn your thumbs out (externally rotate), palms up.
- Separate your fingers.
- You should now be in the position show above in the Brugger's exercise posture picture.
- Hold for 30 seconds.

More on building your resiliance
Following on from last week’s entry on building resilience, it is important to state that resilience don’t just help you manage stress but it fosters inner strength to help you meet goals, life challenges and achieve success. Most of my clients hold more or less physical tension which I would like you to think of as a bad habit that relaxation will help you break. Relaxation is like changing the idling speed on a car. When a car turns over too quickly, wasting expensive fuel and putting a strain on the engine, the mechanic can reset the idling speed to a much lower level. Similarly when busyness, concerns, time pressure have speeded us up too much, making us tense and irritable, we can learn how to let go and attain a much calmer state of being. So taking the time to learn what relaxes you! It is worth re-emphasising the point that it is possible to make an enormous difference to your state of mind through yoga, tai chi, relaxation and meditation and all other sorts of physical exercise. While most of celebrate our wins, it is also important to celebrate when we do good for others, as often other’s don’t notice. We all know life has its ups and downs, when your life is in turmoil, you may not do things "perfectly". Rather than worrying or simply surviving turmoil, why not ask what you can learn from the situation. But don’t beat yourself up, remember you always do your best, when you know better, you do better! One habit that I try to cultivate to help put a smile on my face especially when I am feeling down is to cultivate a gratitude attitude. However bad my day goes, before I got to sleep I try to think of three things that I am grateful for. These don’t need to be big things; it can be as simple as “I am grateful that the transport system ran on time” as I had a busy day. A gratitude attitude helps foster joy, fulfilment & peace of mind.

What is Sports Massage?
What is Sports Massage? A specialised massage for the treatment of specific muscle groups before and after exercise and to aid the recovery of sports related injuries. The benefits include: • Improve training • Prevent injury • Aid recover from injury • Improve self-awareness • Improve performance ... Sports massage is not solely for sporting people... It is also effective for non-sporting types who may suffer from postural problems or work-related ailments (e.g. sitting at a desk or working at a computer) where tension can building up in the neck, shoulders, back, arms and hands.

