7 Exercises that can correct bad posture

Our posture is directly affected by the condition of the spine, whose mobility in a healthy person with a trained body is unique. It is possible to move its entire length up to 180 degrees in any direction, and these abilities are age-independent. Therefore, in order to have an imperial posture, you must know how to do exercises designed to stretch your back as a whole.

O awesome.club presents 7 exercises that can help you achieve a posture of kings and queens.

To feel the correct posture, stand with your feet shoulder-width apart, fill your lungs and stretch your shoulders while simultaneously bringing your shoulder blades together, then pull your shoulders back and forth for a moment. Place your chest forward with your right tailbone facing down. The top of the head stretched upwards.

For most people, this way of standing will be uncomfortable and difficult to maintain. So the sooner you start doing these exercises to straighten your spine, the faster your posture will correct and your silhouette will become more athletic.

We present a list of simple exercises that correct the spine and improve posture. It is recommended to run for 20 minutes 3 times a week and you will quickly notice positive results such as reduced back pain and general fatigue.

This exercise is also used to relax the muscles and the body. For this position, sit on your heels, with your big toes touching and your knees relaxed. As you exhale, slowly lower your body and pull your arms forward. Breathe calmly. Try pulling your tailbone back and forth, directing your chest towards the floor.

This exercise is used to improve spinal mobility. To start the position, you need to be supported on your hands, knees and feet, as shown in the picture. As you inhale, tense your chest, then bend your back, pulling your head as high as possible, as well as your tailbone, this one up and back. As you exhale, bend your spine as far as you can, pointing your head downwards.

This exercise is ideal for developing your balance. The starting position is standing, legs slightly shoulder-width apart, right tailbone pointing down. After breathing in, lift your hands up, placing your fingers in the shape of a keyhole. As you exhale, slowly feel the sensation of your muscles in your body as you lean to the side without changing the position of your thighs. Hold this position for 10 to 20 seconds.

This exercise is designed to strengthen the development of bone structure and balance. To start, you have to put yourself on all fours. After breathing in, stretch your right leg back, keep it straight and your left arm forward. Stretch your body and try to keep the position straight. Hold this pose for 10 to 20 seconds and then change your hand.

This exercise is for stretching the spine. The starting position is standing. As you exhale, slowly and with control, lower your body, moving your head towards the floor. Point your hips up slightly and straighten your knees without straining your neck. Take 5 to 7 slow, deep breaths, then gently return to an upright position.

This exercise is also for stretching the spine. The starting position is to lie on your back, with your hands apart and palms down. Bend your knees and pull them up. As you exhale, gently push your palms over your knees, trying to lower them further to the side.

Another ideal exercise to stretch the spine. Start in a plank position with your body stretched in a straight line. As you exhale, drive your butt up, making sure the pressure is firm and your lower back remains straight (this is very important, more so than your bent knees). Hold this position for 10 to 20 seconds.

Exercises to improve posture should always be done in an orderly, slow manner and with full control of the movement. If you can’t get to a certain position, don’t try to force your body. If you feel sharp pain, stop training immediately. And before starting, always seek the guidance of a specialized professional.

If you work with dumbbells in the gym, it’s important to distribute the weight evenly. In other words, there must be an equivalent load in each hand. Don’t lie down. The back must be straight. If you follow these rules, when working with weights, your back will be strengthened instead of suffering.

Which of these exercises did you like the most? Share your opinions with us in the comments!