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5 Bodyweight Exercises to Fix Your Posture

By U.S. News & World Report

“Sit up straight!”

Fixing your posture requires more than standing (or sitting) at attention. That’s because common postural issues including lordosis, an excessive dip in the lower back, and kyphosis, commonly called “hunchback,” are really symptoms of an underlying issue. Fixing that issue — often nothing more than weak back and core muscles — is critical. “Over time, consequence of excessive curvatures in the spine can contribute to back pain, difficulty breathing and nerve pain and numbness throughout the lower body,” explains Nicco Zenere, a kinesiologist with the Trainerize online training app. Integrate these five equipment-free exercises into your workout routine to strengthen your back and straighten your spine for good.

T-fly

This exercise strengthens the muscles in your upper back — including your rhomboids, upper traps and rear deltoids — to prevent that hunched-over look.

Instructions: Lie facedown on the floor, arms extended straight out to both sides and resting on the floor, positioned so that your thumbs face the ceiling. From here, squeeze your shoulder blades together to raise your arms as high as possible, keeping your chest on the floor as you do so. Resist the urge to scrunch your shoulders toward your ears. Hold for 10 seconds, then lower to return start. That’s one rep. Perform three sets of 10 to 12 reps three to four times per week.

Bird dog

This move strengthens your deep-lying core muscles, which function to stabilize the spine, while also hitting your low back and traps.

Instructions: Get on the floor on your hands and knees, spread shoulder- and hip-width apart, respectively. Brace your core so that your back is flat. From here, lift one arm and the opposite leg and extend them so that they are parallel with the floor. Make sure not to “dump” your weight into your grounded knee. Pause, then lower to return to start. Repeat on the opposite side. That’s one rep. Perform three sets of 10 to 12 reps three to four times per week.

Glute bridge

By strengthening the muscles that extend your hips, including your glutes and erector spinae (low back muscles), this move helps stabilize both your spine and pelvis.

Instructions: Lie flat on your back on the floor, knees bent so that your feet are flat on the floor. Brace your core to press your lower back toward the floor. From here, squeeze your glutes and drive though your heels to raise your hips until your body forms a straight line from knees to shoulders. Pause, then slowly lower to return to start. Perform three sets of 10 to 12 reps three to four times per week.

Dead bug

This harder-than-it-looks core exercise trains your spinal stabilizers to work not just isometrically, but while your arms and legs are moving — just like they need to in real life.

Instructions: Lie on your back with your arms and legs extended straight up toward the ceiling. Press your low back into the floor. From here, lower one arm and the opposite leg toward the floor as far as possible without your low back leaving the floor. Pause, then squeeze your abs to return to start. Repeat on the opposite side. That’s one rep. Perform three sets of 10 to 12 reps three to four times per week.

Hip hinge

The foundation of advanced back-strengtheners such as the deadlift and the “good morning,” this move works the hamstrings, glutes and erector spinae (low back) muscles to keep the pelvis and low back in alignment.

Instructions: Stand tall with your feet hip-width apart and your back 6 inches from a wall. From here, push your hips back behind you, lowering your chest toward the floor until your hips touch the wall. Allow a slight bend in you knees as you do so. Pause, then thrust your hips forward to return to start. That’s one rep. Perform three sets of 10 to 12 reps three to four times per week.

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5 Bodyweight Exercises to Fix Your Posture originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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