8 Exercises to Improve Your Posture

8 Exercises to Improve Your Posture

Unwittingly, the daily activities that we perform, such as walking while looking at the phone or sitting for hours in front of the laptop, can cause a worsening posture. When you make the habit, correct your posture with the following eight exercises.

8 Exercises to Improve Your Posture
1. Pilates
  • Lie flat on the mat. Spread both hands and feet to the left and right sides, so your body looks like an X shape.
  • With a breath, push the stomach in, then lift both hands and feet together. The position of the foot is not higher than the hand.
  • Breathe out, drag both elbows to the waist and gather both feet back into the mat.
  • Repeat 6-8 times.
2. Kneeling Spine Twist

Bend with both knees on the floor, spread your arms, and make a circular motion. Make sure your hips remain in a straight position when the body rotates.

3. Chest Expansion

Just like the movement of the exercise of kneeling spine twist, resting on both knees. Slowly pull both hands backward while turning to the right or left, so that your chest will open wide.

4. Shoulder Release

Lay your body with both hands bent at the back of the neck. Slowly pull your arms until they meet each other in the middle, release again. Repeat this movement as much as 2 sets. Make sure only your arms and shoulders are moving, while other body parts remain in place.

5. Ballet
  • Stand up straight with both heels clashing and fingertips pointing outwards. Pull the stomach in, straighten both hands up.
  • Inhale, drop the upper body forward and try touching the toes as far as you can. Keep your back straight and hold your abdominal muscles inward.
  • As you exhale, lift your body back with both hands fixed straight overhead. Head up and stretch your upper body toward the back.
  • Repeat 6-8 times.
6. Rocker Prep

Lie down in your stomach, then slowly position your hands back, and your legs forward, until your hands can reach both feet. Slowly pull your feet with your hands and hold for a moment, then release. Repeat the movement 6-12 times.

7. Alexander Technique
  • Kneel on both feet with both hands holding the ball. Slowly, roll the ball forward with both hands holding the ball. Keep your neck in line with your spine.
  • Scroll up until your hands are straight up your head and the spine is elongated.
  • Scroll the ball for a few span to the right and left. Keep scrolling the ball to both sides as much as 4 times each. Move the ball away each time you scroll.
8. Yoga
  • Stand up straight, the distance of both feet wider than the shoulder.
  • Bend the right knee to the knee position just above the sole of the foot.
  • With your back straight, turn your body to the right and place your right palm on the floor.
  • Straighten your left hand up to touch your ears and point your way up.
  • Hold this position for 5 counts. Slowly, return to its original position and do the same movement in the opposite direction.

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