September 20

Exercises to Improve Posture – Our Sedentary Lifestyles Are Literally Killing us.

Exercise & Fitness, Posture

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The best way to improve posture is to focus on posture exercises, that strengthen the core. The core is the abdominal and low back muscles that connect to your spine and pelvis. Some of these muscles move the torso by flexing, extending, or rotating the spine, while others stabilize the pelvis and spine in a natural, neutral position.

These days, yoga, Pilates, and core fitness programs target your entire core with slow, controlled movements to get the most out of your physical exercise.

The modern world has allowed us to lead better quality lives in most areas of life, but at the same time, our sedentary lifestyles are literally killing us.

If you’ve begun to feel like your back is betraying you, and that it is going to buckle at any point in time, then it is the time to get back into shape and fix your posture.

Importance of Good Posture

Correct posture aligns everything in your body, and bones, muscles, ligaments, and tendons are all able to function optimally when your posture is in alignment. Also, your organs assume their proper placement with good posture.

A person who slumps or slouches may find that the habit can affect their ability to digest food, and they may also have difficulty breathing, with various experiences of aches and pains. These poor habits (slouching) create greater physical problems as the body ages, and that is why it’s important to learn how to have better posture at an early stage.

Simple Exercises To Improve Posture

Stretch

The most important thing you can do first thing in the morning is to stretch from your floor to your ceiling for some minutes.

To do that:

  • Stand up straight.
  • Reach down in front of you, and try to grab your toes without having your knees bend along the way.
  • Reach down as far and as deep as you can, but take your time getting down there.
  • Hold that bent over stretch for about 15 seconds or so, and then slowly reach up to the sky and really stretch as much as you can.
  • Hold that stretched-out position for another 15 seconds, before rising.
  • Repeat the process for two minutes or so.

Planks

When it comes to how to have good posture, a strong core is central. The classic plank is a fantastic core exercise that lights up a multitude of muscles all at once, and when done correctly the plank strengthens several abdominal muscles while also working the shoulders and back.
Additionally, several variations on the plank exist, making it easy to switch things up for a greater challenge or to combat boredom.

How to do it:

  • lay face down on the floor with palms alongside shoulders and feet and legs together.
  • Raise yourself so your arms are straight and you’re balancing equally on your hands and toes.
  • Alternatively, raise yourself just to your forearms, making sure to keep your spine straight, as proper form is essential to getting the most out of this move.
  • Try holding the pose for 30 seconds, and as your strength grows, extend the time to between one and three minutes.

Bend-ups

This move can be seen as a kind of a reverse pushup.

  • Start off by sitting on the floor with your legs out in front of you.
  • Slide your arms back as far as you can reach them while keeping them at your side.
  • Then push your hips up from the floor.
  • Do everything you can to get your body straight while pushing your arms out until your elbows lock.
  • Hold this position for about 30 seconds or so, and then lower yourself back down.
  • Rest for about 15 seconds, and then repeat this little back strengthening workout for as many reps as you can manage.

Back Extensions

When you’re learning how to improve posture, it’s essential to strengthen your back with this exercise.

  •  Lie face down, extending arms straight above your head.
  • Keep your head in line with your spine and gently lift your shoulders as far off the floor as possible.
  • Then return to the starting position.

Pilates Swimming

This is a move that anyone can do to strengthen their back to help ensure proper sitting posture, and is very important for dance students. It can also help you to ensure that you’re standing up straight.

  • Begin lying face down on the floor with arms straight over your head.
  • Lift the left arm and right leg, keeping the elbow and knee straight.
  • Lower your limbs back to the starting position
  • Then repeat with the right arm and left leg.

Tags

posture exercise


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