How To Fix Your Posture

Maintaining good posture and a properly aligned body brings multiple benefits to our performance and overall well-being. As many people still work at home, often at unsuitable workstations, our posture can suffer, leading to increased strain and stress on the body.

Good posture helps reduce stress on the spine, joints, ligaments, muscles, and promotes better lung capacity, optimal digestion, and increased concentration. It follows that correct execution of the movement leads to better performance and reduced risk of injury. So it’s worth practicing techniques that help to enhance it.

Doing these four simple exercises reception will assist you to counter bad postural habits, while gently strengthening the body and inspiring better postural alignment.

Table of Contents

THE COBRA POSTURE

This yoga-based exercise allows for a natural back extension which strengthens the lower back and increases flexibility.

How to achieve it?

  • Lie on your stomach together with your palms flat on the ground near the shoulders
  • Elbows should be on the brink of your sides
  • Extend your legs behind you
  • Suck abdominal muscles inward and upward toward your spine
  • Slowly lift your head and chest off the ground using only the rear muscles
  • The weight on the hands should be minimal.
  • Bring shoulders back, chest forward, keeping hip bones on the ground
  • Slowly return to the initial position
  • Repeat up to five times.

THE POSTURE OF THE DOG-BIRD

This exercise promotes correct alignment with a neutral spine, which helps strengthen the lower back and improve stability and balance.

How to achieve it?

  • Starting position on the hands and knees with the hands directly under the shoulders and therefore the knees directly under the hips.
  • With a slow, controlled movement, slowly raise your left arm until it’s parallel to the ground
  • Simultaneously raise your right leg and extend it behind, keeping the shoulders and hips parallel to the ground
  • Hold the pose for several seconds, then return to the starting position
  • Repeat 12 times.

THE POSTURE OF THE CAT

Well known for improving postural awareness, this yoga-derived movement is additionally good for releasing stress and tension also as stimulating flexibility within the spine.

How to achieve it?

  • When exhaling, draw your stomach towards your spine and round your copy to the ceiling.
  • Release your head back to the bottom without forcing your chin to your chest
  • Inhale and return to the starting position.

THE POSTURE OF THE BOARD

This great core strengthening exercise is additionally great for posture because it works your upper body and lower back, engages your abs, and increases overall strength.

How to achieve it?

  • Start by aged high-low-jack
  • Shoulders should be directly above hands and hips directly above knees
  • Extend one leg then the opposite
  • Maintain perfect alignment from the highest of the top to the heels
  • Engage the abs, quads, and glutes
  • Hold the position for 15 seconds and increase the time as you progress

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