MY SHOULDER AND BACK ROUTINE FOR A 90 DEGREE SHOULDER LOOK.
HOW TO CORRECT YOUR POSTURE
POSTURE.
Posture is important for many health related reasons. But having good posture also helps you look better aesthetically. Posture is a form of body language and is one of the first impressions you can give to people. It can signal to others that you are open, engaged, and in control of the situation. This can enhance your social interactions and professional relationships. Having better posture also shows off an aura of confidence as you are standing up straight and not slouched over which can send a closed off message.
HOW TO IMPROVE IT:
Here is my updated routine that I follow that allows you to have upright posture and achieve the 90 degree shoulder look.
These are my top 3 videos that I have done for sometime and have liked the results they give. I usually only do the one by oppserve regulary, but if I am feeling good I will pick another by any of the ones I have listed. The one by XHIT is more of a workout video than a stretch so I would include that in my workout routine, the rest I would do them after I finished a workout. To start seeing results I reccomened doing atleast 1 or 2 workout videos for 7 days. You can do one in the morning and another in the evening if you feel like it but once a day is still fine. You do have to keep on doing them to maintain the look or it will go back to what it was before. I don't do it everyday but 4/7 days a week just because it fits my schedule and is the amount of times I work out anyways.
have a study space it could be your desk, the dining room, the living room, anywhere you can study in peace and get things done. i know studying in different places can help but its good to have one specific spot for studying if you cant study anywhere else. make sure your space is clean and tidy.
minimize distractions especially if you get easily distracted. put your phone on dnd mode, you can download an app on your laptop where it blocks all sites that can distract you, turn off your tv and tell your family to not disturb you while you study.
just start get up, gather your materials and start it. if you only have energy to only do 15 minutes then need a break, do that. the pomodoro technique is really good for studying and you can adjust it to your style as well.
start early its better to start early and get it out the way so later on its not as stressful and you can rest. if you need any help, you also have time to ask your friends, teacher or whoever to help without being rushed or ending up turning in crappy work because you started to late.
plan out your life whether you do it electronically or physically. plan out your actions. i do both but more physical planning. plan when you study, when you do extracurriculars, appointments, etc. its alot easier to know what you have done and what needs to be done when you see it.
use your resources using your resources can help you not only learn about the subject but also see different point of views, which can give you a better understanding. dont be afraid to ask your teacher, other students for help, get a tutor if needed or be in a study group.
take breaks make sure to take breaks in between studying or even a day off if you can. you wont do as well when you are very stressed with a clouded mind. things you can do on your break is stretch, hydrate, fuel your body, take a mini nap, etc.
keep your goal in mind its easy to forget your goal when you are constantly busy. but remember why you are doing this whether its to get your dream career, get that straight A report card or your parent said you can get rewarded if you did well in school. whatever your goal is, keep it in mind. ways to remind yourself is to make a dream board and have it in your room, and wallpaper
reward yourself after a long day of studying, trat yourself to a nice hot chocolate or nice bath, watch that movie thats been on your watch list, buy that item after an exam. reward yourself after working hard, you deserve it.
i think its a bit easier than you think to find your style. when i was finding mine, i thought it was hard and i made alot of mistakes that costed me alot of money but years of feeling uncomfortable in my outfits. so lets start.
do not follow the trends
there is so many trends now a days and it comes and goes in a few days or weeks. when you dont know your style, its easy to mix up your style and what fashion trend thats in. i think pinterest is good to look for things but to a certain extent. there’s a difference between trends/ fashion you like and what you like on you but it’s easy to mix that up when you’re just figuring it out.
know what you are comfortable in and what flatters you
for example, i feel kind of uncomfortable in v necks, turtle necks and low rise jeans, certain cuts and silhouettes doesnt flatter my figure, i know certain colors make me look paler and some wash me out. it takes a bit of research to know this and sometimes you just know. i never liked v neck even when i was a child but i forced myself to wear it as a teen because people said it flattered my chest and every girl wore it. i cant lie it was cute but it made me insecure and i did research on other alternatives. square neck cuts still flatters my chest but i feel comfortable in it. understand your figure and research what type of silhouettes compliment it. pay attention to certain colors that wash you out and wears you instead of you wearing it.
figure out who you tend to look at for fashion inspiration
for me, my mother is my fashion icon. she was in her 20s when she had me and i saw her dress in 2000s fashion and early 2010s fashion. i wanted to dress just like her and i love that kind of fashion. 2000s fashion have a few subcategories but its the 2000s latina fashion so big hoops, lip gloss, cheetah, tight jeans, low cut tops, you get the look. look for someone you look up to for fashion, it doesnt have to be family obvi or anyone actually, you can look for a specific style or many styles.
i made two pinterest boards, one i got inspo from and i had a few folders.
everyday inspo
at home inspo
dressy inspo
another board that were my closet basics and i also had folders for
winter and summer tops
winter and summer bottoms
outerwear
shoes
accessories
this helped me when buying my clothes and if i get stuck on what i wanted to wear.
dont box yourself
i have so many styles i love and wear and thats fine. i dont label myself in just one category. i will dress in y2k fashion and the next like a grandma. its okay to have different style sense and its so much fun to play with styles.
start with the basics
i think this is a broad statement to start with basics because maybe my style basics is jeans and tees, while yours is skirts and tube tops. this is why you have to learn what you like and find what basics would go with that. basics are items that can be versatile in many outfits. for example, i started with basic color tops, jeans, basic dresses. these were items that i could make an outfit and be comfortable in and then i invested in more 'staple' pieces to make it my style.
dont worry about others
some styles are a bit more out there than others and if you like a style you know draws attention, dont be afraid to wear. if it makes you comfortable, confident and happy with yourself then dont pay attention to the chitter chatter. its easy to say than do and its a work in progress but live for you not the acceptance of others.
A series of videos to help you get to know your own personal style, body shape, styles to best flatter your shape & which colors compliment
this series helped me especially when i wasnt too sure what my figure was. her channel is great as well.
putting yourself is important for your well being. being a person who always wants to please others and other people happy at the risk of your own is an issue. here are a few ways to start putting yourself first.
set boundaries learn how to say no and don't give in to their pressure when they become persistent. if your friends or family call you late night past your bed time, give them a time frame they can call and tell them you will not answer if its not between those time. yeah you might lose people or people will get offended because you're setting boundaries but that says alot about them. they are mad because they can no longer walk all over you.
ask for help when you need it its okay to ask for help. do not be ashamed for needing assistance, no one can do everything all by themselves without losing their mind. trust me i have seen it and lived it.
treat yourself have you been working hard and really want that coffee? GET IT. you want to use that nice expensive face mask? USE IT. you have been eyeing that purse for a while and you are able to afford it? BUY IT. its totally fine to treat yourself whether its a simple cup of coffee or a nice expensive bag. dont feel guilty because you dont think you deserve it or you could get something else thats cheaper.
take care of yourself eat well, move your body, focus and attend to your mental state and limit stress as much as you can. if that means you cant pick up that shift for your co-worker then so be it, no need to stress yourself more than you need to. finish any work at a certain time, for example, be done with school work by 5 pm so you can relax and do your night routine and get as much work done monday through friday so you can enjoy your weekend. you should also PRIORITIZE REST. your body needs adequate sleep and you also just need to just be still. take a 2 minute break every few hours to stretch and relax if you can without being on your phone.
find a hobby its more to life than work and stress. find a hobby you enjoy and make time for it even if its once a week. you dont have to monetize it either, just enjoy it.
this was just a few ways to start prioritizing yourself. if you cant do all of them then just focus on one each month. its okay to do baby steps as long as you are trying.
i start my semester around the end of january and im currently in nursing school. with that comes with so many challenges and alot of comprehension in a short time, at least for my program. so i study at least 2 weeks a head but i try to study a month ahead. i get a month and a half off for winter break and a two month off break in the summer. this is my routine in the winter.
i start my studying in january instead of december so i can give myself rest because i didnt want to over do it and go into the semester already burned out.
in december i do make a plan at least so i can have structure when the time comes. my professors give us a glimpse of the content for either the first week or first exam so i use that as my structure. how i plan is making a document and going by week then plan day to day. here is one of my old schedules:
i give myself at least an hour to complete the tasks unless i am having fun learning about it. i think an hour of my day monday-friday on break is enough to have atleast some background information on what i will be learning, while also not getting burned out. if im having fun learning about it and an hour has passed, i will continue my studying which honestly doesnt always happen.
if you dont have your text books for your classes to study yet, i advise look up your class or topics of your class on yt or online. i also advise to ask your friends or people around campus if they ever took that class so you can gain any knowledge and resources from them. i have friends that are a semester ahead of me so they always tell me about the professors, the workload and give me their notes.
when i study for my upcoming semester, i usually study for the first exam because most likely its within 2 weeks of starting and i only have lecture once a week... that is not alot of time to absorb and comprehend all the information they throw at us. i also start getting things prepared for the semester. if i review a topic and i have questions and need a bit more understanding, i will write it down so i can ask my professor when class starts.
doing this study plan before the semester gives me a jump start and eases me into the academic mood. nursing school is so fast paced that its easy to fall behind. studying before school really eases that fast paced a bit even if its only for the beginning, it gives me time to adjust and since i already studied, im not in total shock school starts.
may this year be full of studious behavior, straight A's, becoming healthy, reading and learning, self care, healing, growing spiritually and being the version of ourselves.
its important to have a routine and stick to it. my routines give me a good start to my day and de-stresses me at night.
AM routine:
wake up at least 2 hrs before you need to leave to give ourself time and not be in a rush
oral hygiene
AM skincare routine
shower if you are a morning showerer
make breakfast
habits you could incorporate
not go on your phone for the first hour of waking
drink water as soon as you wake up
oil pull
read for 25 minutes
pray
stretch
workout
meditate
journal
make a to do list
during the day i advise to make a to do list if you havent already. if you get overwhelmed easily or cant keep on track then list three things on your to do list and focus on those. once you finish, list three more things and continue until you are done with everything.
i also think time blocking can be good use. especially if you dont know where to start and again cant keep on track.
give yourself breaks and make sure you block out time to eat and hydrate as well.
PM routine:
eat dinner
oral hygiene
PM skincare routine
clean/tidy your space
change into pj's
shower if you are a night showerer
name 3 things you are grateful for
habits you could incorporate:
sleepy time tea
stretch
read
pray
watch a movie or show
do a face mask
drink a warm drink
plan your next day
name 3 things you are grateful for different than the morning
i advise to sleep for 8 hrs every night. try to wake up and sleep at the same time everyday day. i think a morning routine should be relaxing but give you energy while your night time routine should relax you and wind you down. both routines should be relaxing because waking up stress and your cortisol levels high is not a great way to start the day and ending it stressful is also not so great.
how to balance your mind, body and soul during a hectic time
be aware of yourself
be aware when your mind, body or soul is going through something. whether its just stress from school or something greater, still be aware. if you are mentally stress then your body tends to suffer with it. ask yourself "am i well?" "how am i doing?" your body usually tells you if you are stressed by being more tired, body aching, your mind is cloudy, you tend to breakdown or want to breakdown randomly, you constantly feel like you are in fight mode. its okay to feel these things but you also want to do something about it. i know some of us are "stress addicts" because thats sometimes all we know. but connect with your body and be in tune in what you need.
some ways to help cope: jogging, running, walking, yoga, meditation, prayer, journaling, listening to up beat music, cleaning your space, taking a shower or bath.
know what you want
change happens in life whether we like it or not and that can be stressful. once you are aware your body is going through a crisis, plan. plan out your life around the situation and make goals in life related to that. sometimes its out of our control but you have control over the way you respond. make sure your goals are intentional and meaningful, once you do this your body and mind can connect to your soul and you can live a more intentional and healing life.
reflect on yourself and life
ask yourself questions "what do i want in life?" "what is my purpose?" "how can i live my life to fulfill that purpose?" its okay to not know. that gives you a reason to explore and try new things, things you think you won't like, TRY IT!! everyday live with purpose and attend to your mind, body and soul. if that means walking for 10 minutes, reading a page, journaling about how you feel then do it. i think some people underestimate these acts but dont think that spending hours on your phone and online, overthinking and complaining but do nothing about it is doing more harm.
lastly DISCONNECT
sometimes being on social media can alter our way of thinking. you see someone your own age have all these luxury cars, big house, designer things and think you are behind in life but half of the time its not real and if it is SO WHAT. you are on your own path of life and that is what matters. dont try to be like someone when you dont really know what they are going through. i guarantee you alot of famous people have everything and yet are still unhappy and live an empty life. focus on you and your own life always.
how to get your room organized and keep it organized
i understand organizing can be intimidating so i wanted to write a little guide to help.
clean your area
clean off surfaces, make your bed, pick up anything on the floor, throw away trash, etc. you'll probably do this again but this pre clean will help the post clean alot easier
if you need to wash your clothes or sheets, do that while you clean, gather everything you need to clean as well.
declutter / organize
start by sections of your room
closet
if you start with your closet, take all your clothes out and have three sections. keep, maybe and donate. organize your clothes by type and color, so short sleeve by color, long sleeve by color. put away any summer or out of season clothes you still have out and while you are at it, sort out your out of season clothes as well. organize your closet with bins, closet organizers and shoe racks if needed. for the maybe pile, hang them in the front of your closet so its the first thing you see when you pick an outfit, try to wear them the next time you get ready and if you dont feel confident in it, dont feel comfortable or you want to wear another outfit then its time to let it go. do the same for your dressers as well.
desk/vanity
declutter each drawer one by one. start with one drawer/ shelf and once you declutter and organize that drawer/shelf, move on to the next.
under bed
if you can keep under your bed space clear do that but if not, get some containers and organize whatever you need to put under there.
personally, i like to be a minimalist in my parts of my life. like my desk, i dont like having so much stationary. i dont use so much stationary for school and i have my essentials so i keep that. i dont buy more stationary unless i need to restock. for my wardrobe, im currently building my signature look but i also dont like to have an overstock of the same thing unless i know i will wear it and its my favorite thing. i keep surfaces as clear as i can but also having cute minimal decor.
keeping clean and organized
have a cleaning schedule you stick to, have a set day you wash and deep clean. tidy 5 minutes everyday. put away things that arent in their place, pick up whatever is on the floor, make your bed, fold and put away clothes as soon as its out the dryer. if you are watching a show or video and a commercial comes on, use it to clean. always take any dishes or trash when you go out of your room. wipe down surfaces every few days. doing these small up keeps will make deep cleaning easier.
i decided to act on my new years goals in december instead of january to get a kick start so come january, my goals are already becoming habits.
now lets go to what i have done:
started working out or moving my body everyday for at least 45 minutes. i aim for 2 hrs of walking which equals to 10k steps and stretching for 10-25 minutes. i find that this has boosted my energy levels and i really feel good but i also do other workouts like taebo if walking isnt doing it for me.
eating cleaner and making my own meals. im not a super unhealthy person but i did indulge alot which i knew wasnt good and i regretted it right after. eating unhealthy foods made me feel so groggy, heavy, bloated and just BAD. i started to cook my meals and eating more whole foods. i still indulge but in moderation. drinking a ton of water throughout the day and eating veggies or fruits before and after a meal really changed my body for the better.
doing my skincare. i was lazy about my skincare like i didnt put on sunscreen everyday and i didt take good care of it. now my skin isnt bad and i never struggled with it but i knew skincare would benefit me in the long run, plus its a nice way to incorporate self care daily. i started to do my AM and PM skincare everyday and it has been such a luxury to do.
decluttering and organizing. i have been decluttering like a MANIAC this month. it has been so freeing to get rid of anything that i do not need. i have decluttered my whole space so i am ready for the new year.
living more slowly. now this wont last but i am currently on break so i honestly have alot more time. i don't wake up super early as i did and i dont make my day so jam packed that i never have time to do simple things for myself. i sleep in (which is waking up at 8am lol, im more of a morning person) and it feels nice not having structure to my day at the moment. its odd honestly because i am a person that plans her month, week, and day no matter what but this semester really drained me so i needed to give myself time to be lazy. BUT i do want to go back on a schedule come january because i cannot live this freely for a long time, that is just not me haha.
not much preparation but it has helped me to start fresh come the new year. i mainly have been enjoying life, workout, cook, clean and organize. i know when january comes my life will get busy because of school and life. i wanted to get a few things into habits like skincare, workout, eating better, taking time to relax, which i feel i have gotten that down. these were things i struggled with on a daily and practicing that everyday for nearly a month has made me feel better but also it has been part of my routine now. i do have more goals i know i can do daily which i will share later on.
