Do these 7 exercises to improve your posture
Proper posture doesn’t just make you look taller and more self-assured. It also reduces low back pain, boosts energy levels, builds lung capacity, improves digestion, and relieves neck and shoulder tension.
When you hold your body upright, your spine is in a neutral position and there’s less strain on the muscles and ligaments that support your body. Unfortunately, good posture doesn’t always come naturally. You have to train your body and build strong muscles to hold you upright.
In order to improve your posture, plan to incorporate the following exercises and stretches into your regular workout routine.
Good posture is easier when you have strong muscles supporting your spine. The plank is an exercise that helps strengthen your core and back. For a plank, get on all fours on the floor. Straighten your legs and arms and raise your body up so it’s in a straight line. Keep your head in line with your heels and look down at the ground. Hold this pose for up to a minute. To make a plank slightly easier, bend your arms and hold your body up on your toes and forearms.
The bridge is an exercise to strengthen your lower back, abdominals, and glutes. Lie on your back and bend your knees so your feet rest flat on the floor. Keep your arms down by your sides. From here, tighten your core and glutes, keep your shoulders and arms on the floor, and lift your hips and torso off the floor. Hold this position, slowly lower your glutes back to the floor, and repeat.
Relieve tight neck muscles and improve your posture with neck stretches. While standing, slowly lower your chin toward your chest. Then lift your head and let it slowly fall back as your chin lifts in the air. Raise your head and slowly lower your right ear toward your right shoulder and then your left ear toward your left shoulder.
The child’s pose is a simple stretch that helps lengthen your spine, hamstrings, and glutes, relieving tension in your back and neck. Get on the floor, tuck your legs under you, and sit on your feet. Your big toes should be together and your heels pointing out toward either side. Now bend your upper body forward and bring your forehead down to the floor. Press your hips downward and extend your hands above your head or down by your sides. Hold this pose and relax as you feel the stretch.
Downward Facing Dog
Include the downward facing dog Yoga pose in your stretching routine to help strengthen and align your back muscles and improve posture. Get on the floor on all fours with your hands under your shoulders and your knees under your hips. Support your body on your hands and toes and slowly lift your hips toward the ceiling. Slowly straighten your legs and press into your palms and heels until your body is in an upside down V shape.
Relieve tension in your neck and shoulders by doing 5 to 10 shoulder rolls each day. Sit or stand with your hands down by your sides, raise your shoulders up toward your ears and hold for a few seconds. Then, roll your shoulders back, bringing your shoulder blades together, and then lower your shoulders to their starting position.
Do a seated twist to stretch your back while sitting at your desk. Hold your desk or right arm of your chair and twist your upper body toward the right. After a couple of seconds, return to forward facing. Now, twist to the left and hold. Repeat.