Do you often find yourself hunching over your desk or slouching when you sit on the couch? Bad posture can lead to many health issues including headaches, back pain, and reduced mobility. Maintaining good posture is vital for leading a healthy life but can be challenging, especially as we spend more time sitting in front of screens. But you don’t have to suffer from poor posture any longer. In this blog post, we’ll look at four easy exercises that can help fix your posture.
For the exercises below sit on the edge of a firm chair creating a 90 degree angle with the hips, knees and ankles. Place your feet hip width apart and make sure they are pointed straight ahead. Slightly roll your pelvis forward to create a natural curve in the lumbar spine. You will feel how rolling your pelvis forward stacks your shoulders and ears on top of the hips. This is the position that you will do the exercises in. Listen to your body as you go through the movements. Never push through pain.
Elbow Curls
This exercise is great for improving your upper back and neck posture which of course will have a positive effect on your whole body alignment. Start by sitting in a chair with your feet firmly planted on the ground, hip width apart and pointed straight ahead. Create a golfer’s grip. Place your index and middle fingers at your temples with your elbows pointing out to the sides. Bring elbows together to touch and then pull the elbow back open again. Repeat this 20-30 times.
Knee Pillow Squeezes
This exercise targets the stabilizing muscles around the hips and pelvis. It can help align and strengthen lower body posture and relieve lower back pain. While in a sitting position, place a yoga block, pillow or a rolled-up towel between your knees. Begin to squeeze and release the pillow using half strength. Do 3 sets of 20 repetitions.
Gluteal Contractions
This exercise is great for stabilizing the pelvic and hip area as well as correcting slumped or rounded shoulders. Start by sitting in a chair with your feet flat on the ground. Clench your buttock muscles and hold for three to five seconds before releasing. Keep your abdominals relaxed and try to isolate the glutes (buttock muscles). Repeat this for 3 sets of 20 reps.
Standing Arm Circles
This exercise helps to improve your shoulder, upper back and head posture. Stand up straight with ankles, knees, hips and shoulders aligned. Make a golfers grip with your hands by bending at your middle knuckle and extending your thumb out. Raise your arms out to the sides with palms facing down and thumbs pointing forward. Slowly make circles forward with your arms, lifting them up, forward, down and back. Do 20-40 arm circles forward. Then raise your arms out to the sides with palms facing up and thumbs pointing back. Slowly make circles backward with your arms, lifting them up, back, down and forward. Do 20-40 arm circles backward.
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Maintaining good posture is essential for a healthy body and mind. The exercises listed are easy to do and can help you improve your posture over time. Try to incorporate these exercises into your daily routine and make them a healthy habit. Remember, good posture not only makes you look and feel better, but it can also prevent back pain and other health problems. So, stand tall, sit properly, and take care of your body with these simple exercises.
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