Are you suffering from back pain? The chances are you have a poor posture. A bad posture can bend your back, completely ruining your personality and appearance. Working on a desk for long hours can lead to poor posture. A good posture can improve your confidence, appearance and relieve your body pains. Also, it strengthens your body while increasing its flexibility. Do you want to improve your posture? In this article, you will learn about good posture and seven simple exercises to improve your body posture.
What is considered as “Good Posture”?
Before trying to work on your posture, you must have a clear understanding of what a proper posture is. Stand straight pushed against a wall with your feet shoulder-width apart. Make sure your back, head, shoulder blades, and hips are touching the wall. Stretch your chest to keep your shoulders straight and inhale your stomach a little. Now you may step forward from the wall while maintaining the posture. In this way, you can feel the right posture.
Exercise to Improve Posture
Are you tired of slouching and ready to improve your posture? Do these easy exercises every day.
1. Shoulder Push
Stand straight with your arms stretched straight outward and palms facing the front. Now move your arm to get into the T position, pushing your shoulders backward and chest outward as much as you can while maintaining the position. Repeat several times. Do this at least one minute a day.
2. Plank
Lie on the floor with your forehead facing the ground on your elbows while keeping your legs straight. Keep your legs and back straight, and make sure only the tip of your feet and elbow touch the ground. Maintain this position for at least 20 seconds and release. Do this exercise at least 5 times once daily.
3. High Plank
This is an upgraded version of the plank. Instead of holding your upper body on your elbows, you completely stretch your arms with your hands straight touching the floor. Your whole body must be in a straight line. It is great to strengthen your shoulders and glutes. Hold this position for a minute. If you get tired, you can do this in two sets of thirty seconds.
4. Reverse Plank
This is one of the best exercises to relieve back pain. Lie down straight with your knees bent. Now lift your chest outward with your hands pushed against the floor. Keep your arms straight, and make sure that your head, chest, and knees are aligned. Stay in this position for at least 20 seconds. Repeat this exercise 5 times daily.
5. Knee Hold
It is a comparatively easier exercise for beginners. You simply lie straight on the floor. Bend your knees and lift one of them towards your chest until they fully meet. Keep in mind that you must maintain the bent knee position while lifting your foot from the ground. Hold this position; you may bind your arms around the knee by holding your hands together for better support. Hold this position for 10 seconds. Repeat the procedure with the other leg. Perform this exercise 3 times daily for each leg.
6. Superman Exercise
Lie on the floor with your stomach flat on the ground with your legs and arms stretched straight outward. Now gently raise your arms and feet from the ground until your feet and hip are at the same level. Keep your head straight, hold this position for three seconds, and release. Repeat this exercise 8 times daily. If you find this hard, you can also do this with one leg and shoulder at a time. Raise your leg and the alternate shoulder a few inches from the ground. Repeat with the other leg. Repeat this 8 times for each alternate pair.
7. Cat Pose
Cat pose is great to improve the flexibility of your back. Get on your fours. Now lift your upper body while straightening your arms. Pull your stomach inward while holding this position for two seconds, and then sag your stomach. Return to the resting position and repeat two three times daily.
Conclusion
Try to perform these exercises daily to get visible results. If you feel any intense pain while doing them, stop immediately to avoid injuries. Try to keep your posture intact while working. Being cautious about your posture while doing everyday activities can make a huge difference.
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