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. For this reason, the back suffers more and begins to lean. In this article, we will suggest some exercises to improve posture, also, avoid physical problems and that the body hurts. Good posture is the base for a healthy body!
Exercises to Improve Posture
- 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.
- 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.
- 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.
9. Twists In The Chair
- Sit on a chair, then turn to one side with your hands behind your head and put your arms perpendicular to the backrest.
- Hold five seconds, and turn to the opposite side. Without moving the hip.
10. Padlock On The Back
To stretch completely, you have to make a kind of padlock with our fingers but in the back.
To do this, do the following:
- The right arm must pass over the shoulder and grab the left hand that has climbed across the back.
- And backward. You must hold about 5 seconds.
11. A Bow With The Back
Without getting up from the chair either, sit on the edge, also take your hands to the head, behind, and stretch everything you can, look towards the ceiling.
- Glued to the wall, from the back, you should stick almost as much as you can, buttocks, twins, shoulder blades.
- The idea is to breathe with the abdomen tense, between 5 and 10, and without you barely moving.
12. Hands In The Back
This exercise is simple and will show you really how you are doing.
- You bring your arms back and hold your hands together as if you were greeting.
- You must maintain the position 10 seconds, and make sure that the arms are correctly aligned.
Proper body position helps to prevent pain in different parts of the body, such as the head, back, neck, and waist. It also keeps the spine and vertebrae in good condition.
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