Bad posture has become a common problem these days. Can lead to lower back painneck pain and shoulder pain, and in some cases, also interrupt blood circulationleading to other serious health conditions.
There are many causes of bad posture. Some of the main ones include: living a sedentary lifestyle, slouching in a chair, not exercising regularly, sitting in front of a computer for a long time, having low core strength, etc. While you can’t escape your work sitting down, you can work on your posture and correct it by doing certain exercises daily.
incorporating some exercises in your daily routine can improve posture and help you stand taller. It can also prevent pain and discomfort that usually occurs from standing or sitting with poor posture. To help you get started, we’ve put together some basic but effective exercises you can do every day to improve your posture.
Exercises to practice daily for good posture
Here’s a look at six of these exercises:
1) wall angel
The angel on the wall is one of the easier exercises to promote good posture. Loosens tight shoulders and helps relieve neck, shoulder and upper back pain.
Instructions:
- Stand tall against a wall and make sure you are at least five inches away from the wall.
- Place your arms against the wall and keep your feet shoulder-width apart.
- Keeping your back straight and head straight, push your shoulders and arms against the wall for a count of ten.
- Release and repeat a few more times.
2) plank
It is a very productive exercise that helps improve posture and strengthens the transversus abdominis and obliques. It’s one of the The best exercises to strengthen the core muscle. and return
Instructions:
- Start on your knees and hands, and place your palms on the floor below your shoulders.
- Move your legs back and keep your toes tucked under. Pull your belly button in toward your spine to prevent your back from rounding.
- Keep your eyes on the ground and hold the plank position for as long as is comfortable for you.
- Release and repeat the exercise for two more series. To make it even more challenging, try balancing on your forearms.
3) Child’s pose
Child’s Pose is a versatile yoga asana that offers several benefits. Strengthen your upper chest, lengthen your spine, and also target your hips. Motreover, offers great relaxation after a long hectic day at work.
Instructions:
- Start in a kneeling position and place your hands next to your body. Spread your knees slightly apart and keep your toes tucked under your hips.
- Slowly lower your body bringing your hands forward and rest your head on the ground. Lengthen the spine to lengthen the hands and hold the position.
- Breathe easily and stay in the pose for a few seconds.
- Release and repeat.
4) Supine thoracic spine rotation
This exercise relieves pain and tension in the back and improves stability.
Instructions:
- Lie on your back on the floor or mat. Place your arms at your sides, palms up, and form a ‘T’ shape with your body.
- Bend your knees to 90 degrees and make sure they are stacked directly over your hips. To make the position more comfortable, you can place a folded towel or foam roller under your back.
- Turn your right hand palm down and begin to rotate your upper back to move your knees to the right side.
- Be sure to rotate through your thoracic spine (mid/upper back) and don’t let your arms or shoulders move off the floor.
- Lower your knees as far as you can and breathe easily throughout.
- 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 up the chest and promotes good posture. Activate the core and back and gently stretch the spine to relieve back pain and tightness.
Instructions:
- Bring your legs hip-width apart and keep your knees bent. Put your hands in front of you or rest them on your thighs.
- With your legs stable, begin to come into Cat Pose by lengthening your neck and moving your head in toward your chest while keeping your spine flat.
- As you exhale, round your pelvis and lift your head into a cow position.
- Hold each pose for a few breaths and repeat as needed.
6) Cobra pose
Cobra pose helps stretch and strengthen the spine and the muscles of the lower back. It is an effective yoga pose that prevents slouching, promotes good posture, and also relieves back pain.
Instructions:
- Lie on your stomach with your legs stretched out behind you and your palms flat on the floor near your chest.
- Press firmly on the tops of your feet and push your stomach in toward your spine.
- Begin to lengthen your torso and slowly lift your chest and head off the floor. Keep your eyes on the ground and do not put pressure on your neck.
- Lower your body towards the floor and repeat the exercise several times.
Put off
So, these were some of the most common exercises that you can do on a daily basis to work on your posture. Try to perform them three times a day and hold each position for at least 20 counts.
However, if you have severe back pain or other complaints, consult a doctor before attempting these exercises. Also, be sure to warm up for a few minutes before exercising, as training muscles without preparing them can cause muscle strains and injuries.
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