6 Exercises to Improve Your Posture
Do you know how important it is to maintain a good posture? Having a straight spine is necessary for lifelong wellness. Many people suffer the consequences of having poor posture habits.
Having a good posture can lead to the proper alignment of your body parts such as your bones and muscles. Your organs are also in their proper places with good posture. You are then able to function whether you sit, stand, or lie down.
Many exercises can teach you how to improve your posture. Most of them are easy to perform without the need for equipment. You can even do these exercises with privacy in your home and without spending a lot of money. Do these exercises to improve your posture so that you will become healthy and fit.
Flexibility exercise stretches the muscles and improve the joint movement (Rettner, 2016). It can also release tension, build muscles, and give energy. You can do the following flexibility exercises:
1. Hip Flexor Stretch
If you will sit on the chair in front of your computer for many hours, it makes your hip flexor muscles tight. When you do the hip flexor stretch, your pelvis and lower back will return to their normal position.
You must kneel onto your right knee with toes down, and put your left foot flat on the floor in front of you. Put your both hands on the left thigh and press your hips forward. This will make you feel the good stretch in the hip flexors. Contract your abdominals and tilt your pelvis back. Keep your chin parallel to the floor. Do this pose for 20-30 seconds, and then switch sides.
2. Seated Twist
This exercise is helpful, especially if you are sitting most of the time. You can do this during a long day at work.
While you are sitting, exhale and extend your both hands to the right side. Twist your body by letting your chest and abdomen face the right arm while your hips and legs face forward. Hold this position for a few seconds and go back to the normal position. Do this again on the other side.
3. Wall Slides
Stretching your pectoral muscles and thoracic spine strengthens your weak back muscles. In this way, your shoulders will be in an optimal position.
Stand straight in a way that your glutes, spine, and head should be against the wall. Bend your knees a little bit. Raise your arms up with elbows bent so that your upper arms will be parallel to the floor. After that, squeeze your shoulder. You are likely to form a letter “W.” Hold this for a few seconds. After that, straighten your elbows by raising your arms up like you are forming a letter “Y.” Repeat this up to 10 times.
This type of exercise can increase lean muscle mass by using resistance. This also strengthens the upper back muscles between your shoulder blades.
4. The Crunch
This type of exercise works on your rectus abdominis or the six-pack muscle and the obliques. You must lie on your back with your knees bent and feet flat on the floor. Your hands must be behind your head. Pull your abdomen up and curl your head and shoulders off the floor. Hold for a few seconds and go back to the original position. Repeat this three times.
5. The V-move
Using the resistance band during exercise will lessen your neck and shoulder pain. This will also improve your posture as long as you do this 2 minutes a day and five times a week (Villar R. and Hughson RL, 2013).
While you are standing, place the band under your feet with the one foot forward and the other one behind. Hold the handles of the resistance band and lift your arms away from the body. Make sure to stop at the shoulder level; hold and return.
6. The X-move
You must sit on the floor with your legs extended forward. Put the resistance band around the bottom of your feet. Cross one side over the other to form an "X.” Hold and pull the ends of the band toward your hips. This will bend your elbow so they point backward. Hold for a few minutes then return. You can have the resistance band for free, when you avail a posture corrector like the one from Body and Perfect.
Do these exercises to improve and maintain your proper posture. It is a great feeling to be confident by standing, sitting, and walking straight in a good posture.