Have you noticed that when you sit or stand the correct way, you actually look 10 years younger? Yep, our posture is like the window to our health, kind of like our eyes are the window to our soul. It is a well known fact that good posture conveys confidence, poise and leadership. But how you look is not as important as how you really are, poor posture often develops back and neck pain, tightness and stiffness, and increased injury among other drawbacks.
Thankfully there are many simple exercises and stretches you can incorporate into your daily routine that will align your muscles and body properly allowing efficient movement because your body’s muscles and joints are balanced and supported.
So what can you do to improve your posture?
You can work to improve your posture by practicing corrective strengthening and stretching exercises every day or at least 2-3 times a week for 15-20 minutes per session.
Thankfully there are many simple exercises and stretches you can incorporate into your daily routine that will align your muscles and body properly allowing efficient movement because your body’s muscles and joints are balanced and supported.
So what can you do to improve your posture?
You can work to improve your posture by practicing corrective strengthening and stretching exercises every day or at least 2-3 times a week for 15-20 minutes per session.
1. Strengthen Your Core
It is important to have strong core, since they keep your back healthy and resistant to pain and injury; they also hold your body upright, improve balance and enable you to move your body with greater control and efficiency
• Try these exercises:
Crunches
Side planks
Crunches with twist
Standing side blends
Plank hold
Back extensions
Swimming
It is important to have strong core, since they keep your back healthy and resistant to pain and injury; they also hold your body upright, improve balance and enable you to move your body with greater control and efficiency
• Try these exercises:
Crunches
Side planks
Crunches with twist
Standing side blends
Plank hold
Back extensions
Swimming
2. Fix Rounded Shoulders
You can improve your posture by strengthening the weak upper back muscles, while stretching tight muscles in the chest, shoulders, lats and hips. As soon as you improve the strength of your upper back the chest becomes more flexible, the shoulders naturally pull back improving the posture.
• Try these exercises:
Reverse dumbbell flys
Rows with resistance band
Standing chest stretch
Torso Stretch
Standing quad stretch
You can improve your posture by strengthening the weak upper back muscles, while stretching tight muscles in the chest, shoulders, lats and hips. As soon as you improve the strength of your upper back the chest becomes more flexible, the shoulders naturally pull back improving the posture.
• Try these exercises:
Reverse dumbbell flys
Rows with resistance band
Standing chest stretch
Torso Stretch
Standing quad stretch
3. Neutralize Tilted Hips
When viewed from the side, your hips should be neutral and level, it is important that you strengthen the weak muscles in your hamstrings, glutes and abs, while improving the flexibility of your thighs and hip flexors.
• Try these exercises:
Bridges
Leg curls (with ball)
Single leg hamstring flexion (with ball)
Standing squad stretch
Kneeling quad and hip stretch
When viewed from the side, your hips should be neutral and level, it is important that you strengthen the weak muscles in your hamstrings, glutes and abs, while improving the flexibility of your thighs and hip flexors.
• Try these exercises:
Bridges
Leg curls (with ball)
Single leg hamstring flexion (with ball)
Standing squad stretch
Kneeling quad and hip stretch
4. Retract a Forward Head
Most people think of the back and shoulders as keys to good posture, but the position of your head and neck is just as important. By fixing the tight and weak areas of the neck, your head will once again center itself just above the shoulders, which may decrease chronic neck pain caused by these imbalances.
• Try these exercises:
Neck retraction exercise
Headrest exercise
Neck stretches
Most people think of the back and shoulders as keys to good posture, but the position of your head and neck is just as important. By fixing the tight and weak areas of the neck, your head will once again center itself just above the shoulders, which may decrease chronic neck pain caused by these imbalances.
• Try these exercises:
Neck retraction exercise
Headrest exercise
Neck stretches
Try these exercises at least 3-4 times per week and you’ll notice the difference within the days, to improve your posture it is also very good to practice Pilates and Yoga. As your posture improves, you will look younger and thinner and appear more confident and trust me, this is the real road to happiness. You have nothing to lose, but a bad posture, and some pain.
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1407
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