Exercises to Correct Your Posture
Maintaining good posture is not just about looking great, but it also teaches you proper balance, maintain flexibility, and retain strength in your body. It can also protect you from muscle pain too and ensure that you have ample energy for the day too. Having a good posture also means that you are reducing the stress that you are putting on the ligaments and joints of your body too. That said, many of us are guilty of not really paying attention to what is happening with our backs especially we become engrossed with our work.
If you feel that you need help with your poor posture, these exercises may help you take the best path to bringing back the natural curve of your back for a more confident looking you.
Forward Fold
This exercise is designed to help ease the tension in your hamstrings, spine, as well as glutes, while stretching your hips and your legs. Stand straight with your big toes positioned together and heels a bit apart. Place hands at your hips then fold yourself forward from the hips. Reach your hands toward the floor or you can place them on a small stool. If your hands can touch the ground, it’s okay. Just do what’s comfortable for you. Bend knees a bit to help soften your hip joints so your spine can lengthen. Tuck chin towards your chest then let your head fall towards the floor. Stay in this pose for a minute.
Hand on Back
Sit straight with your pelvis in an upright position. Position the back of your hand at the small of your back. Push your shoulder blades toward your spine while lifting your hand away from your back. Go back to your first position then repeat 15 times before switching to the other arm.
Side Bend
Another exercise to help correct your posture is the side bend. Extend your right arm above your head with a slight bend at the elbow. Imagine there is a string that is attached to your arm that is pulling it above your head. Now gently lean towards your left. This way, you are letting your bend come from the ribs. Hold this pose for 3 counts then release. Do the same with your left arm. Keep alternating until you do 10 reps.
Child’s Pose
This is referred to as a resting pose that will help stretch and lengthen your spine, hamstrings, and glutes. This can ease the tension from your lower back and your neck too. For this exercise, you will need to sit on the shinbones, while your knees are pressed together, big toes together, and heels pointing outwards. Fold yourself forward from your hips then make your hands walk out in front of you. Press hips back down toward the feet until you can place your forehead on the floor or even turn it to one side. Maintain your arms at an extended position or, you can let them rest beside your body. Now take a deep breath then relax. Stay in this pose for 5 minutes while inhaling and exhaling deeply.
Chest Opener
Opening and stretching your chest is another exercise that will help you correct your posture. Stand straight with feet at hip-width apart. Position your hands behind with your fingers interlaced and palms touching one another. If your hands can’t reach one another, hold a towel on each end. Make sure that your head, spine and neck are straight. As you inhale, lift your chest towards the ceiling, while bringing your hands toward the floor. Hold this pose for 5 minutes while you breathe deeply. Release afterwards then relax for a few minutes before repeating.