How To Improve Your Posture

How To Improve Your Posture

A good posture helps you develop your strength, flexibility as well as a balance in your body. Proper postures majorly reduce stress on your muscles and ligaments, which can also reduce your risk of injury.

American Spine Center recommends you to do the following exercises and we will show how its done,

Child’s Pose

This resting pose stretches and lengthens your spine, gluts, as well as hamstrings. This exercise helps you to release tension down in your lower back and neck.

a. Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
b. Fold forward at your hips and walk your hands out in front of you.
c. Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
d. Gently place your forehead on the floor or turn your head to one side.
e. Keep your arms extended or rest them along your body.
f. Breathe deeply into the back of your rib cage and waist.
g. Relax in this pose for up to 5 minutes while continuing to breathe deeply.

Fold Exercise

This standing exercise is a stretch release that releases tension in your spine, hamstring as well as glutes.This exercise would also stretch your hips and legs. While this exercise is being done, you should feel the entire back side of your body, opening up & lengthening.

a. Stand with your big toes touching and your heels slightly apart.
b. Bring your hands to your hips and fold forward at your hips.
c. Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
d. Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
e.Tuck your chin into your chest and allow your head to fall heavy to the floor.
f. Remain in this pose for up to 1 minute.

Cat Cow

Practicing this exercise stretches and massages your spine. Which also helps you relieve tension in your torso, & neck while promoting blood circulation.

 

a. Come onto your hands and knees with your weight balanced evenly between all four points.
b. Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.
c. Exhale and arch your spine toward the ceiling and tuck your chin into your chest.
d. Continue this movement for at least 1 minute

Standing Cat Cow

Doing this exercise while standing helps you loosen up tightness in your back, hips and glutes.
a. Stand with your feet about hip-width apart with a slight bend in your knees.
b. Extend your hands in front of you or place them on your thighs.
c. Lengthen your neck, bring your chin toward your chest, and round your spine.
d. Then look up, lift your chest, and move your spine in the opposite direction.
e. Hold each position for 5 breaths at a time.
f. Continue this movement for a few minutes.

Chest Opener

This exercise allows you to open and stretch your chest. This is very useful if you had spent the most of your day sitting, which then tends to make your chest move inward. Strengthening your chest, also helps you to stand up straighter.

a. Stand with your feet about hip-width apart.
b. Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
c. Keep your head, neck, and spine in one line as you gaze straight ahead.
d. Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
e. Breathe deeply as you hold this pose for 5 breaths.
f. Release and relax for a few breaths.
g. Repeat at least 10 times.

High Plank

This exercise helps you to relieve pain & stiffness throughout your body while strengthening your shoulders, gluten, & hamstrings. Which also helps you develop balance and strength in your core and back, these are both important for good posture. 

a. Come onto all fours and straighten your legs, lift your heels, and raise your hips.
b. Straighten your back and engage your abdominal, arm, and leg muscles.
c. Lengthen the back of your neck, soften your throat, and look down at the floor.
d. Make sure to keep your chest open and your shoulders back.
e. Hold this position for up to 1 minute at a time

Side Plank

You can use a side plank to maintain the neutral alignment of your spine and legs. This energizing pose works all the muscles in your sides and in your glutes. Strengthening & aligning these muscles will be your help to support your back and will definitely improve your posture!

a. From a high plank position, bring your left hand slightly in to center.
b. Shift your weight onto your left hand, stack your ankles, and lift your hips.
c. Place your right hand on your hip or extend it up toward the ceiling.
d. You can drop your left knee down to the floor for extra support.
e. Engage your abdominals, side body, and glutes as you maintain this pose.
f. Align your body in a straight line from the crown of your head to your heels.
g. Look straight ahead of you or up toward your hand.
h. Hold this pose for up to 30 seconds.
i. repeat this exercise on the opposite side

Downward facing position 

This exercise is a forward bend position that is used as a resting pose to balance out your body. The downward facing position, helps you to relieve back pain, while also strengthening and aligning your back muscles. Practicing this exercise on a daily basis, will tremendously help you improve your posture!

a. Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
b. Lift your knees and hips to bring your sitting bones up toward the ceiling.
c. Bend your knees slightly and lengthen your spine.
d. Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
e. Press firmly into your hands and keep your heels slightly lifted.
f. Remain in this pose for up to 1 minute.

Pigeon Pose Exercise

This exercise is a hip opener that also loosens up your spine, hamstrings and glutes. This pose helps you stretch your sciatic nerve and quadriceps. Opening up and stretching these places in your body makes it easier to correct any imbalance in your posture whatsoever!

a. Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
b. Bend your right knee and place it behind your right wrist with your right foot angled out to the left.
c. Rest the outside of your right shin on the floor.
d. Slide your left leg back, straighten your knee, and rest your thigh on the floor.
e. Make sure your left leg extends straight back (and not to the side).
f. Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you.
g. Hold this position for up to 1 minute.
h. Slowly release the position by walking your hands back toward your hips and lifting your torso.

Thoracic Spine Rotation

This specific exercise relieves tightness and pain in your back while increasing stability and mobility.

a. Come down on all fours with your knees below your hips and your hands a little bit in front of your shoulders.
b. Bend your right knee and place it behind your right wrist with your right foot angled out to the left.
c. Rest the outside of your right shin on the floor
d. Slide your left leg back, straighten your knee, and rest your thigh on the floor.
e. Make sure your left leg extends straight back (and not to the side).
f. Slowly lower your torso down to rest on your inner right thigh with your arms extended in front of you.
g. Hold this position for up to 1 minute.
h. Slowly release the position by walking your hands back toward your hips and lifting your torso.
i. Repeat this exercise on the left side.

 

Gluten Squeezes

This exercise helps you strengthen and activate your glutes while relieving your lower back pain. Again this exercise helps you improve the functioning and alignment of your hips and pelvis, leading to a better posture.

a. Lie on your back with your knees bent and your feet about hip-distance a part.
b. Keep your feet about a foot away from your hips.
c. Rest your arms alongside your body with your palms facing down.
d. Exhale as you bring your feet closer to your hips.
e. Hold this position for 10 seconds and then move them further away from your hips.
f. Continue this movement for 1 minute.
g. Do this exercise a few times per day.

Isometric Rows

This wonderful exercise helps you relieve the pain & stiffness from sitting in one place for too long. Isometric pulls your shoulder, arm and back muscles giving you the strength to maintain great posture!

a. Sit in a chair with a soft back.
b. Bend your arms so your fingers are facing forward and your palms are facing each other.
c. Exhale as you draw your elbows back into the chair behind you and squeeze your shoulder blades together.
d. Breathe deeply as you hold this position for 10 seconds.
e. On an inhale, slowly release to the starting position.
f. Repeat this movement for 1 minute.
g. Do this exercise several times throughout the day.

American Spine Center has exciting news after you complete these 12 wonderful exercises for the next 30 days, your posture will improve tremendously! Keep up these 12 exercises daily, and you will have tremendous results

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