5 Exercises To Improve Your Posture
Having correct posture not only looks better but it also plays an essential role in your overall wellbeing. After years of sitting at a computer, slouching at the dinner table and slumping over our phones, these bad habits can really take a toll on our posture. This, in turn, can affect our ability to digest food properly, our breathing, our alignment and lead to many aches and pains. Fortunately, there are exercises you can do to remedy your posture and eliminate bad habits for good. Try these five exercises to improve your posture.
Having a strong back is vital for proper posture so back exercises should be a part of your weekly routine. Fortunately, back extensions can be performed anywhere, whether you have a gym membership or not. Lay face down on your stomach and extend your arms above your head in front of you. Make sure your head is in line with your spine and lift your upper body off the floor as far as it can go while keeping your head aligned with your spine and feeling no strain on your lower back. If you can lift your legs at the same time. Hold for 2-5 seconds and release. Repeat twelve times.
The body works together as a whole system to create proper alignment so to achieve better posture you must work to strengthen all of it. Performing a hip thrust targets your lower back, lower abdomen, quads, hamstrings and glutes effectively. Lay on your back and bend your knees so that your feet are flat on the floor. Rest your arms palms up by your sides. Push your heels into the ground, flex your glutes and push your hips up. Hold for 2-3 seconds and slowly release back down to the ground. Repeat 12 times for 3 reps.
Reverse Dumbbell Fly
A reverse dumbbell fly strengthens your upper back and helps with straightening out rounded shoulders. Grab two lightweight dumbells. Stand with your feet shoulder-width apart, soften knees and bend slightly forward at the waist. Look forward, keep your head up and raise your arms up from your sides until they are parallel to the floor and your palms are facing down. Have a slight bend in the elbow as you do so. Lower your arms back to your sides. Repeat ten times for 3 reps.
When it comes to proper posture, stretching is equally as important as strengthening. Shoulder rolls can be performed anywhere at any time whether sitting or standing making this an easy stretch to incorporate into your day-to-day. Take a deep inhale as you raise your shoulders toward your ears. Hold for 2-3 seconds and exhale releasing your shoulders down and back while keeping your shoulders blades as close together as possible while doing so. Repeat 5-10 times, twice a day.
The stronger your core is, the easier it will be to maintain proper posture. Lay flat on your stomach with your arms bent in front of you so that your elbow to forearm rests on the floor. Keep your head aligned with your spine and lift your body up so that only your forearms and toes are on the floor. Make sure that your head neck and body remain in alignment the entire time and that you tighten your core muscles. Hold for up to sixty seconds and repeat twice if you can.