Good posture is a very difficult thing. And it’s not just a modern problem created by the rise of smartphones and jobs that involve looking at a computer screen, the problem has always been there.
Desk jobs have been around for hundreds of years and people have always had to look down to read books and newspapers. Also, standing or sitting up straight isn’t necessarily a comfortable position for all of us.
Once your body adjusts to your slouch, it’s difficult to fix, but it’s definitely not impossible. Consistent training is important, but you won’t achieve it by deciding to stand up straight, you have to actually work at it with specific exercises.
Exercise to correct posture problems
Here are 5 exercises that have proven to be very helpful in fixing posture problems – All you need is a mat, a top and pants – A set that can be a perfect Christmas present – and you are good to go to make changes:
1. Plank
There are actually a few different types of plank exercises. There is a standard board that everyone knows, of course, where you lean on your forearms with a straight back and that helps to build up the trunk and back muscles that are important for posture.
But there is also a side plank. You shift your weight to just one of your forearms and hold yourself in a position in which your front is not facing the floor but is facing the wall.
This is especially helpful for people with mild scoliosis, as you’ll keep your spine in a neutral position during this exercise and build the muscles needed to maintain that neutrality.
Then you have the high plank, which is essentially the position you’re in at the top of a push-up. Your palms are flat on the floor and your arms are stretched out. Of course, a straight back is also important. Also a good core exercise that also helps with balance.
2. Wall Angel
One thing that can contribute to poor posture is the positioning of your shoulder blades. When a gap forms between them, your shoulders will naturally bend forward, which will also affect your neck.
The Wandangel is a good exercise for squeezing your shoulder blades together. You need to stand with your back flat against a wall and slightly bend your knees. Stand with your feet a few inches away from the wall, but with your spine and hips resting against it.
Raise your arms so that your upper arms are parallel to the floor and your palms are facing the opposite wall. Squeeze your shoulder blades like this and hold them for about 5 seconds. Then extend your arms into a “Y” shape and hold for 5 seconds.
Repeat this about 10 times for one set and do maybe 5 sets total.
3. Hip flexor stretch
Everyone’s pelvis has a certain natural tilt, and whether yours is tilted forward or backward, if it’s too wide, you’re putting stress on your spine and also keeping it in a position that’s not conducive to good posture.
This hip flexor stretch forces you to keep your hips in the correct position for you to get used to. You get down on one knee for that. Start on your right knee with your toes pointing down and your left foot flat on the floor.
Place both hands on your left thigh and extend your hips forward until you feel a stretch in them. Then lean back and tighten your abs while making sure to keep your back straight and your chin parallel to the floor.
Hold this pose for 30 seconds and then switch to the other knee.
4. Downward Dog
This is a pose most commonly associated with yoga, and while this might put some people off because they don’t understand what yoga actually is, it shouldn’t. Yoga is a great way to deal with postural problems.
The best way to achieve this pose is to lie flat on your stomach and then tuck your toes under your feet and lift your heels. Press into your hands and lift your hips towards the ceiling. Make sure your spine is extended to its full length.
Bend your knees a little if you need to reach this position. Make sure you continue to press into your hands and lift your heels off the floor. Hold this pose for about a minute. It is effective for aligning your spine. An easy task for experienced yoga practitioners.
Also Read: Back Pain? Correct your sleeping posture
5. Shoulder rolls
This one will be good for the above people who spend a lot of time sitting at a desk looking down all the time and naturally bend over because of it. The benefit of a shoulder roll will help relieve the pain and tension you may feel when trying to correct your sitting posture.
You can actually do the exercise sitting or standing and it’s very easy. Raise your shoulder blades on an inhale and hold them close to your ears for about 5-10 seconds before exhaling as you let them fall.
Repeat this 10 times. This is an exercise that you should do a few times a day. Try to incorporate it when you’re actually at your desk.
All of this is specific to different muscles and body positions, but it’s also beneficial to just build your overall back strength. There are many intense exercises that can help with this.
If you have time to incorporate these into your routine, do so while focusing on the specific muscles as outlined above. Do this and you’ll be able to strike a solid stance without really having to focus on it.
For more information and FREE personal consultation, speak to the medical experts at Credihealth on +918010994994 or click on the link below:
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