Maintaining good posture is not only important for walking around looking good, it also has numerous health benefits. When in the ideal posture, the body favors muscles, bones and joints by providing the correct body alignment, no longer causing pressure on the spine. On the other hand, spending the day in incorrect postures can result in headaches, back or neck pain.
Wrong posture is not always the result of bad habits. Sometimes it stems from muscle weakness or tension. The good news is that when you know which muscles need extra attention, it’s much easier to keep your body in the right position during everyday activities.
We, from awesome.club, we delved into the subject and prepared a series of exercises for you, the reader. Enjoy and start changing your life right now!
1. Stretching in the corner of the wall
The wall corner stretch helps open up your shoulder blades and chest. Exercise can be done anytime, virtually anywhere.
Stop facing where two walls meet.
Step forward, keeping your knees loose.
Place your hands on the walls, keeping your elbows slightly below your shoulders.
Lean your body toward the “corner” formed by the walls, expanding your chest and shoulders.
Hold the position for 20 seconds, then return to the starting position.
2. Side leg opening
Although side leg splits are usually included in lower body workouts, they are also effective for those who want to maintain good posture. By paying special attention to your back, keeping your head up, and expanding your shoulders during the exercise, you can strengthen the muscles in the back of your body. This is essential for creating a habit of keeping your spine straight during everyday activities such as walking or lifting weights.
Start by standing with your body straight, hands resting on your hips.
Shift your body weight to the right side, keeping your back straight and lifting your left leg.
Return the leg to the starting position.
Do 10 reps with your left leg, then 10 more with your right.
Repeat the cycle 3 times.
If necessary, lean against a chair or wall for greater stability.
3. Bent-knee triangle stretch
Keep your feet away from each other.
Turn your left foot at a 90° angle. At the same time, keep your knee in line with the middle of your ankle.
Raise your arms until they are in line with your shoulders, expanding your chest and shoulders, keeping your head up.
Bend your left knee, bringing your left hand down and your right hand up.
Gently rotate your head toward your right hand.
Hold the position for 1 minute. Then slowly return to the starting position.
4. Puppy Pose
The stretch provided by the so-called dog pose is perfect for those who need to relax and expand their shoulders.
Start by getting onto your hands and knees, keeping your shoulders directly over your wrists with your hips above your knees.
Take your hands in front of your body, moving your forehead and chest towards the ground.
Make sure there is no pressure on the neck.
Hold the pose for one minute. Then slowly return to the starting position, bringing your hands towards your knees.
5. Cat-cow posture
This posture massages the spine, expands the chest and shoulders, and relieves tension in the neck, chest, and shoulders.
Start by getting onto your hands and knees, keeping your shoulders immediately over your wrists with your hips in line with your knees.
Push your belly down while lifting your head, looking up.
As you look down, make an arc with your spine as shown at the bottom of the image above.
Repeat the movement for 1 minute.
6. Downward facing dog pose
Start on all fours, supporting your body on your hands and knees. The shoulders should be in line with the wrists and the hips should be well above the knees.
Flex your toes and lift your hips.
Keep your ears in line with the top of your arms.
Hold the position for one minute.
Slowly bend your knees and return to the starting position.
7. Cobra Pose
With Cobra Pose, you can do a gentle stretch in your shoulders and chest, expanding your back.
Lie on your stomach with your hands open and elbows in line with your shoulders.
Work your back muscles as you lift your chest and head.
Hold the position for at least 20 seconds.
Return to the starting position slowly.
8. Arch
The Bow Pose stretches and expands your shoulders and chest and strengthens all your back muscles. This is one of the most effective exercises for improving posture.
Lie on your stomach with your arms extended along your body.
Bend your knees and grab your ankles, keeping your knees in line with your hips.
Bring your feet up, lifting your thighs.
Hold the position for 30 seconds.
Slowly return to the starting position.
9. Tree
Stand up straight, with your spine straight. Gradually shift your body weight onto your right foot.
Raise your left knee, and hold it.
Bring the knee to the side of the body.
Place your left foot on the inside of your right thigh. If you can’t reach your thigh, place your foot on your right shin.
Feel your abdomen and back muscles working. Bring your hands together in front of your chest.
Raise both hands, as if you want to reach the ceiling.
Slowly return to the starting position.
Which exercise are you going to try first? Do you know other practices to gain a perfect posture? Comment!
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