Why is posture so important
Having good posture is about more than just looking good. It
helps you develop strength, flexibility and balance in your body. This can lead
to less muscle soreness and more energy throughout the day. Correct posture
also reduces stress on muscles and ligaments, which reduces the risk of injury.
Improving your posture also helps you become more aware of
your muscles, making it easier to correct your posture. As you work on your
posture and become more aware of your body, you may notice some imbalances or
areas of tension that you weren't aware of before.
Read on to learn how to perform 12 exercises that will help
you stand a little longer.
1. Baby pose
This relaxing pose stretches and elongates the spine,
buttocks, and hamstrings. The child's pose helps relieve tension in the lower
back and neck.
To do this:
Sit on your legs with your knees together, big toes
touching, and heels pointing to the side.
Bend forward at the hips and extend your hands in front of
you.
Wash your hips toward your feet. If your thighs don't drop altogether,
place a pillow or folded blanket under them for support.
Gently rest your forehead on the floor or turn your head to
the side.
Keep your arms straight or rest along your body.
Breathe deeply into the back of your rib cage and waist.
Relax in this position for up to 5 minutes while continuing
to breathe deeply.
2. Fold forward
This standing stretch releases tension in the spine,
hamstrings, and buttocks. It also stretches the hips and legs. As you perform
this stretch, you should feel the back of your body open and push.
To do this:
Stand with your big toes touching and your heels slightly
apart.
Bring your hands to your hips and bend forward at the hips.
Release your hands toward the floor or place them on a
block. Don't worry if your hands don't touch the ground; go as far as you can.
Bend your knees slightly, loosen your hip joints, and allow
your spine to lengthen.
Tuck your chin into your chest and let your head fall
sharply to the floor.
Stay in this position for a maximum of one minute.
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3. A cat is a cow
Do cow stretches and spinal massages. It also helps relieve
tension in the torso, shoulders and neck while promoting blood circulation.
To do this:
Sit on your knees with your weight evenly balanced between
the four points.
Inhale to look up and let your belly drop toward the floor
as you extend your spine.
Exhale and arch your spine toward the ceiling and tuck your
chin into your chest.
Continue this movement for at least one minute.
4. The permanent cat cow
The standing cat cow stretch helps release tension in your
back, hips, and buttocks.
To do this:
Stand with your feet hip-width apart and a slight bend in
the knees.
Extend your hands in front of you or place them on your
thighs.
Extend your neck, tuck your chin toward your chest, and
round your spine.
Then look up, lift your chest, and move your spine in the
opposite direction.
Hold each position for five breaths each time.
Continue this movement for a few minutes.
5. A chest opener
This exercise allows you to open and stretch the chest. This
is especially helpful if you spend most of the day sitting, which causes your
chest to arch. Strengthening your chest will also help you stand straighter.
To do this:
Stand with your feet hip-width apart.
Bring your arms behind you and interlace your fingers with
your palms together. Take a towel if your hands can't reach it.
Keep your head, neck, and spine in one line while looking
straight ahead.
Inhale as you lift your chest toward the ceiling and place
your hands on the floor.
Take a deep breath while holding this position for five
breaths.
Release and relax for a few breaths.
Repeat at least ten times.
Ready to see how it all fits into your workout plan? Check
out our guide to improving posture in 30 days.
