It’s no excuse that the lifestyle we lead today tends to encourage poor posture, but the reality we face in constantly slouching all day to read our texts or answer emails has become a serious problem that needs to be addressed.
Having bad posture doesn’t just make you look unattractive, it also affects your health in various ways you might not even be aware of.
Bad posture can affect your health and well-being by:
- Increasing back pain and stiffness
- Encouraging sluggish behavior
- Making you look tired and unhealthy
- Reducing self-confidence
- Causing physical health issues as you age
- Creating difficulty in breathing
Fortunately, taking the time to correct your posture can be an easy fix, provided you get on it ASAP.
Exercises to Improve Your Posture
There are various exercises that require no equipment and can be done pretty much anywhere to effectively improve your posture and improve your overall fitness.
When done the proper way, planking can be very effective in improving your posture and also keep your core muscles engaged in the process.
- Start by getting into a high plank position with your shoulders stacked above your wrists, your feet flexed, and your toes on the floor. Your body should form a straight line with your hips and shoulders aligned.
- Shift your gaze towards the floor and squeeze your buttocks.
- Hold the high plank for at least 30 seconds or for however long you can before releasing to return to the starting position.
- Option to take the plank on your forearms to perform a low plank.
2. Dumbbell Side Bend
Dumbbell side bends are great for the oblique muscles and for improving your posture. The addition of dumbbells allows for added resistance that boosts overall strength.
- Start by holding the dumbbell with your right hand and stand tall with your back straight and your feet shoulder-width apart.
- Keep your shoulders relaxed and slowly bend to the right side and come back to standing.
- Repeat side bends for about 30 seconds on the right side before switching to the left side.
- Repeat on the left side for 30 seconds.
3. Kneeling Spine Twists
Release tension and relax your spinal muscles with some kneeling spine twist exercises.
- Kneel down on your mat with your back straight and your knees placed directly under your hips.
- Keeping your core tight, raise your arms to shoulder level and relax your shoulders.
- Twist to move your upper body to the right and pulse 3 times, without moving or lifting your shoulders.
- Return to the starting position and repeat this exercise on the left side.
- Perform kneeling spine twists for about 3 rounds on each side.
4. Shoulder Rolls
Shoulder rolls are great to increase the mobility of your shoulders and upper back along with improving your posture.
- Whether you decide to sit and stand, make sure you are in a comfortable position.
- Inhale to raise your shoulders to your ears and exhale to release and bring your shoulders down.
- Repeat this exercise at least 10 times.
5. Chair Pose
- Standing with your feet hip-width distance apart, bend your knees to lower down as if you are sitting on an invisible chair. Make sure you can look at all 10 toes when you look down.
- Raise your arms up to bring them to your shoulder level and hold this pose for about 20 seconds.
- Gently release and rest for 10 seconds and repeat chair pose at least 3 times.
1. What are some of the exercises that fix bad posture?
Some of the most effective exercises that help to improve posture include planks, chair pose, dumbbell side bends, and various other exercises that are mentioned in this article.
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Streifeneder, C. (2018, May 25). Do These 4 Exercises To Fix Your Bad Posture. Retrieved from https://www.prevention.com/fitness/a20504723/exercises-to-improve-posture/
10 Simple Exercises To Improve Posture. (n.d.). Retrieved from http://www.keepinspiring.me/10-simple-exercises-to-improve-posture/
15 Minutes to Better Posture. (n.d.). Retrieved from https://www.realsimple.com/health/fitness-exercise/better-posture