How good is your posture? Spending longer periods of time sitting can easily put your spine and overall posture to serious risks. Modern society has us dependent on technology, slouching over our tablets and laptops, and putting our health aside. However, a wrongful posture is more than threatening to your spine, shoulders, and waist. Confidence and presence aside, keeping your figure straight and upright is essential for many medical reasons, too.
If you are suffering (lower) back pain, shoulder tension, or back tightness, with regular exercising you can regain your physical stability.
Common Reasons for Improper Posture.
The body can slouch due to a number of reasons, not just physical ones. Some of the most common reasons for a weak posture are:
- Improper sleeping position.
- Anxiety and low self-confidence.
- Muscle tightness.
- Weak or tight muscles.
Some of the consequences which come with slouching include:
- Severe back pain.
- Body stiffness and tension.
- Frequent injuries in the back, hips, feet, and knees.
- Tired muscles, muscle strain, and muscle atrophy.
- Pinched nerves.
- Digestive problems.
- Sciatica inflammation.
- Breathing irregularities.
- Poor blood flow.
- Joint pain.
10 Effective Exercise to Ameliorate Your Posture.
Physical engagement of the muscles, spine, and core are very important if you care to improve your posture for good. Maintaining a regular workout regimen will deliver greater effects on your posture, keeping it in top shape, even when sitting. Here are the top 10 exercises which can help you regain your strong body posture.
Begin on your stomach, and arch the knees backward. Grab onto your feet and begin lifting your chest, head, and knees up. Breathe evenly and let your arms and legs synchronize their movements. Exhale and return to initial posture. Repeat five times.
Lie on your stomach and press forehead to the floor. Keep the arms by your side, pressing the palms against the thighs. Straighten the elbows and squeeze the legs together, keeping the toes pointing outwards. Breathe in and on exhale, lift the chest, head, and upper abdominals. Inhale again as you lower the body down. Repeat 10 times.
Upright Snow Angels
Standing up, support the back against the wall. Keep the knees bent a bit, and keep the head supported against the wall as well. Open up the arms to the sides of your head and flatten them against the wall. Begin moving the arms slowly, keeping the body pressed against the wall, similar to a standing snow angel. Repeat ten times.
Pectoral Doorway Stretch
Stand inside the doorway and place the right arm at a 90-degree angle, with the forearm pressed against the doorframe. Keep the elbow at shoulder height and grab onto the door if needed. Begin rotating the chest to the left until you feel a significant stretch in both the chest and front shoulder. Hold the posture for 30 seconds, then switch sides and repeat.
Begin in a pre-pushup position. Support your body on your forearms and toes and begin lifting up from the ground. Keep elbows beneath the shoulders and the hips in line with the frame. Engage the abdominal muscles and back. Breathe in this position for 60 seconds, or longer if you can. Release and keep increasing the ‘locked-in’ time with each new plank.
Begin flat on your back and use a foam roller under your retracted shoulders. Supported, lift the glutes up and begin moving the heels back and forth. Roll until you begin to feel discomfort, then hold the posture in that spot for 30 seconds and continue rolling.
Pectoral Ball Smash
Use a tennis or a smaller ball to place it between your front shoulder and a wall. Roll the ball in circular motion to find the tightness in the area. Once you do, hold the spot for 10-20 seconds. Release and roll the ball some more to find other hurtful spots in need of stimulation.
Broom Shoulder Stretch
Take a broomstick or a pipe and hold it at both ends in front of you. Holding it steady and parallel, begin lifting the stick over your head and all the way back. Open the shoulders and breathe evenly. Return to original posture and do 10 more slow reps.
Begin on all fours, hands placed beneath the shoulders and hips parted slightly. With a flat back, drop the belly down, head looking upwards and spine arching inwards. Exhale and push off the ground, arching the back and shoulders upwards. Use this rounding and dropping movement to create a flow and keep the breathing synchronized. Do 5 reps of the exercise.
Lay with your face down on the mat. Place the palms next under the shoulders, keeping the feet grounded. Inhale and lift the upper body, pushing off your hands and stretching the back and waist. Hold for 30 seconds, and then, exhale and drop down slowly to initial pose.
Extra Tips for Improving Body Posture.
To maximize the effects of your exercises, you should always:
- Keep your proper posture in mind and realign if necessary.
- Remind yourself to sit straight up while at work.
- Engage the abs and core when exercising.
- Keep the laptop or tablet at the same height as your face.
- Use a standing desk is possible.
- Use an exercise or Pilates ball.
- Do random walks around the office or at home.
- Stretch during the day.
- Get enough sleep, avoiding sleeping on your stomach.
Feeling improvements, yet?