Looking for Exercises To Help Your Posture?
What exactly does a good posture entail? Or rather why have a good posture? Well, to start with, it is an upright stature that is achieved when the body muscles are aligned properly, facilitating efficient movement. Various benefits are attached to maintaining the right posture; it will be easy to carry out different day to day tasks that may involve frequent movements along with bending. It’s not limited to that only; attractive physiques can be achieved, boosting stability, attaining desired heights, and not forgetting different health gains. Yes, it works for all these. Research has it that a poor body alignment might hinder the body joints from connecting properly. As a result, there might be unequal stress applied to the muscles that might cause them to weaken and be imbalanced. All these explain the significance of having the right posture. Now that we know, what are the best exercises to help your posture? Here are the simplest yet productive workouts to make it done.
• Lie on your back on a flat surface with your knees bent and your hands behind the head. Press tightly your back’s lower region onto the surface and slightly raise your head.
• Exhale deeply while moving your navel inwards and upwards towards the spine. Gently, pull your one knee towards your chest while still at the same horizontal position and fold the other leg with about 45 degrees off the ground. When your lower back arches slightly above the surface, raise the leg higher pointing upwards with the other one retaining its 45 degrees position. Switch the legs and repeat the procedure for about 5-10 times.
• For a better performance, fold both of your knees towards the chest then straighten them at an angle of 45 degrees off the surface. Still with the lower back on the surface, move your hands in the other direction corresponding with the legs’ movement at the same time.
2. The New Crunch
Popularly known as “curl-up,” this exercise works the six-pack muscles (rectus abdominis) and the obliques, responsible for one’s postures.
• Lie facing up on a flat floor and bend your knees. Then, extend your hands to reach the knees. All this time, your abdominal region should be pressed on the floor. Adjust your neck to keep up with the tension supplied when extending the arms.
• While at the same position exhale deeply and raise your navel inwards and upwards, towards the spine. Raise your shoulders and head slightly from the ground, then go back. Repeat the exercise three times.
• After that, extend both legs off the floor, with shins aligned on the floor and the knees bent. Repeat this several times as well.
• Lie facing upwards with your legs straight, your hands reaching over the head and your feet flexed. Also, your lower back should be pressed on the floor.
• Breathe out sharply and move your navel inwards and upwards directed towards the spine. Roll up slowly, with your hands below the head and slightly above the floor. Move up gently, with the head and shoulders up while curving the vertebra and pulling the abdominals inwards, and then, move back slowly to your original position. Repeat the same for about three to five times. Later, progress to a higher number that you can comfortably handle. This will enable your core to get flexible and firm as time progresses.
• A higher intensity level of the exercise can be achieved by crossing arms over the chest as one rolls up and down.
4. Cobra Pose: Back Extension
The move will endow strengthening of the erector spinae (muscles that run from the vertebrae set for prevent slouching), along with abdominal muscles.
• Lie facing down with your hands flat on the floor. Straighten your legs and support your weight with the toes, pressed on the floor.
• Breathe out deeply and move your abdominal muscles inwards and upwards towards the vertebrae. Stretch as much as possible while slowly moving your chest and head away from the floor with the help of back muscles only. Make sure not to push up with your hands for press ups. Let your hips rest on the ground then look directly down to have your neck muscles relaxed. After this, at a slow pace move towards the floor and retain your original position. Repeat the procedure three to five times and advance to a greater number with time. Keep doing the exercise until when you’ll be satisfied your lower back is strong enough. This will be a significant breakthrough for improving your posture.
• For a more advanced Cobra Pose workout, work with the same procedure from the start but this time, keep your arms beside your head and have your elbows straight.
• Lie facing upwards with your knees bent towards the chest, your chest lifted off the floor, the abdominal region pressed on the floor, and your hands placed behind the head.
• Next, breath in deeply to move your navel inwards and upwards directed to the spine. Move one knee towards the chest, while straightening the other leg at the same time rotating your torso towards the bent knee. Switch the knees with each taking the position of the other with the torso towards the bent leg. Repeat the process for about five to ten times for making the cores stronger and better. Moving to a higher number of repeats will make the process even more efficient.
• A tougher version of this workout involves pressing the straight leg much closer to the floor while abiding by the same steps shown above. Make sure the lower back remains on the floor too.
Practice and exercise are the main methods that can be used to achieve proper postures. Most importantly, the participants in these exercises should be consistent with the drills while upholding the required standards. This means they should have another party to guide and assess their progress over time. Thanks to the above list, the best exercises to help your posture have been provided. That is one for the guiding amenities. They are further set with simple to follow rules that when followed correctly, anticipated postures can be achieved. I guess all that is needed has been covered to help your posture.