Why is good posture important? It is important for your general health and also helps avoid conditions such as pain, fatigue, and muscle tension. If you maintain a good posture, you can also benefit from increased energy and confidence. There are various reasons that may lead to improper posture. Some of the reasons include injury, muscle weakness, sitting for a prolonged time, stress, and genetics. Bad posture can even lead to various health issues such as the following:
- Back and shoulder pain
- Low circulation of blood
- Digestion problem
- Spinal issues
- Improper functioning of lungs
- Joint pain
Improper posture may lead to permanent curvature of your spine. As a result, you may feel embarrassed when making a public appearance. Various types of bad posture include:
- Donald duck posture
- Standing with a flat back
- Leaning on one leg
- Hunched back or text neck
- Poking one’s chin
- Rounded shoulder
On the other hand, there are some exercises that help you to correct your posture. This in turn helps to reduce stress on your muscles and ligaments. Let’s check out the exercises that can correct your bad posture.
Exercises for correcting bad posture
- Cat cow
For doing this exercise, first rest both your hands and knees on the ground, and balance your weight on those four points. Now, inhale and gently stiffen your core and abdominal muscles so that your spine is positioned in a neutral position. Take care that there is no arching or sagging of the spine. Then exhale and lift your spine towards the ceiling and push your chin towards your chest. Now continue this exercise for one minute.
Slowly relax and let your stomach fall towards the floor and allow your shoulder blades to fall together or move towards the spine. Maintain this position for 10 – 15 seconds and then return to your starting position.
Cat cow exercise helps you to stretch and massage your spine. In addition, it helps to release tension on the torso, shoulder and neck and improves blood circulation.
- Chest opener
Stand or sit straight. Then bring your arms behind you and interlace the fingers by pressing your palms together. Keep your head, neck and spine in one line while doing this. Inhale as you lift your chest towards the ceiling and bring your hands down towards the ground. Hold this pose for 5 breaths. Then release and relax for a few breaths. Repeat this procedure for at least 10 minutes.
This exercise helps you to open and stretch your chest especially if you are sitting for a long time while working. It also helps to strengthen your chest and enables you to stand up straight.
Lie on your back with your knees bent. Now raise your hips from the floor so that they are aligned with your knees and shoulders. Hold this position for three deep breaths. Return to your starting position, and repeat the exercise. This exercise strengthens your buttocks and lower back.
Begin the exercise in the plank position, with your face down and forearms and toes on the floor. In this position, your elbows are directly under your shoulders. Your forearms must face forward; keep your head relaxed and face the floor. Draw your navel towards your spine, engaging your abdominal muscles. Your torso must be straight and rigid, and your body must be in a straight line from your ears to your toes. Hold this position for 5 to 10seconds and repeat it 8-10 times.
This helps to strengthen your back and retain a straight posture.
- Side -lying leg raise
Lie on your right side on the ground. Then bend your right knee at 90 degrees on the floor. Place your left hand on your hip and press the fingers on the top of the buttocks to keep your hip slightly forward. Keep your left leg in line with your shoulder and raise it towards the ceiling as far as you can without tilting your back. Now slowly come back to your starting position. Repeat this procedure for 8-10 times and repeat the same on the other side.
This exercise straightens your leg and back and improves its strength.
Exercises keep you fit and healthy. In this blog, we discussed the exercises that can help you improve your posture. If you are desperate to improve your posture, then follow these exercises.
Enjoy a healthy life!!!