Poor posture is a common problem these days. It can lead to back pain, neck pain, shoulder pain, and in some cases disrupt blood circulation and lead to other serious health conditions.
There are many causes of bad posture. These include a sedentary lifestyle, slouching in a chair, not exercising regularly, sitting in front of the computer for long periods of time, and a weak core. You can’t escape a sedentary job, but you can work on and correct your posture by doing certain exercises every day.
Incorporating some exercises into your daily routine can help improve your posture and help you grow taller. It can also prevent pain and discomfort that commonly occur when standing or sitting and poor posture. To help you get started, we’ve put together some basic and effective exercises you can do every day to improve your posture.
Exercises to practice daily for good posture
Let’s take a look at six such exercises here.
1) Wall Angel
The Wall Angel is one of the easiest exercises to promote good posture. Relieves tight shoulders and relieves pain in the neck, shoulders and upper back.
Instructions:
- Stand with your back to the wall and make sure you are at least 5 inches away from it.
- Keep your arms on the wall and your feet shoulder-width apart.
- Straighten your back, keep your head straight, press your shoulders and arms against the wall, and count to ten.
- Release and repeat a few more times.
2) planks
A highly productive exercise that helps improve posture and strengthen the transverse abdominis and oblique muscles. He is one of the best exercises to strengthen core muscles and back.
Instructions:
- Start with your knees and hands, palms flat on the floor under your shoulders.
- Move your foot back and tuck your toes down. Pull your navel toward your spine to keep your back from arching.
- Keep your eyes on the floor and stay in the plank position for as long as it feels comfortable.
- Release the exercise and repeat two more sets. To make it harder, balance on your forearms.
3) child pose
Child’s Pose is a versatile yoga asana that offers several benefits. It strengthens your upper chest, lengthens your spine, and targets your lower back as well. In addition, it offers great relaxation after a hard day at work.
Instructions:
- Start in a kneeling position and place your hands by your sides. Spread your knees slightly and tuck your toes under your hips.
- Slowly bring your hands forward to lower your body and rest your head on the floor. Elongate your spine and reach your hands to maintain the position.
- Breathe easy and hold the position for a few seconds.
- Release and repeat.
4) Supine thoracic rotation
This exercise reduces back pain and stiffness and increases stability.
Instructions:
- Lie on your back on the floor or mat. Spread your arms out to the sides, palms up, and form a “T” shape with your body.
- Bend your knees to 90 degrees and place them directly over your hips. You can place a folded towel or foam roller under your back to make the position more comfortable.
- With the palm of your right hand facing down, rotate your upper back and move your knee to the right side.
- Rotate your thoracic spine (middle or upper back) and keep your arms and shoulders off the floor.
- Keep your knees as low as possible and breathe easily at all times.
- Return to the starting position and repeat on the other side.
5) Standing Cat Cow Stretch
The cat cow stretch is a great yoga exercise that opens the chest and promotes good posture.
Instructions:
- Place your feet hip-width apart and keep your knees bent. Bring your hands forward or place them on your thighs.
- Once your legs are stable, begin to come into Cat Pose by extending your neck and moving your head toward your chest, keeping your spine flat.
- As you exhale, round your pelvis and lift your head into a cow position.
- Take a few breaths in each pose and repeat as needed.
6) Cobra Pose
Cobra pose helps stretch and strengthen the muscles of the spine and lower back. It is an effective yoga pose that prevents slouching, promotes good posture and also relieves back pain.
Instructions:
- Lie on your back, extend your legs straight back, and place your palms flat on the floor near your chest.
- Firmly press the tops of your feet and draw your belly toward your spine.
- Begin to lengthen your torso and slowly lift your chest and head off the floor. Keep your eyes on the floor and no pressure on your neck.
- Lower your body toward the floor and repeat the exercise several times.
remove
These are some of the most common exercises you can do every day to improve your posture. Aim to run 3 times a day and hold each position for at least 20 counts.
However, if you have severe back pain or other discomfort, consult your doctor before doing these exercises. Be sure to warm up for a few minutes before exercising, as it is possible.
.
