Good posture is nothing more than a straight stand, then you can look your best, and it is an essential part of your health. Make sure you hold your body right way, whether you are still or moving, prevent injuries, pain, and other health problem.
There are two types of posture
- Dynamic posture is that how you held yourself when you were moving, running walking, or bending or pick something.
- Static posture is how you stand when you are not moving, sitting standing, or sleeping.
Twelve exercises help you to collect the benefits of good posture.
There are different effective exercises which can help to make your posture in good position
Reduces the back pain
Standing or sitting in a position for an extended period stresses your lower back. Specifically, it puts the pressure on the structure of the spine, including the facet joints, muscles, ligaments, intervertebral discs, explains strang.
To strengthen your lower back do bridges
Engage, and bridges strengthen your abdominal muscles and gluteal, so the body relies on instead of stressing your lower back.
Lie on your back with knees feet flat and bent on the floor, instructs strang. It tightens your core without changing back position. Raise your torso and hips off of the ground by contracts gluteus Maximus muscles. Then slowly lower your hips back down.
Reduce the headache
Poor posture can present tension headaches because muscle tension increased in the back of the neck. If we correct our posture, muscle tension reduced and improve our headache.
With a head retraction exercise stretch your neck muscles
Sit on the ground behind you with your knees bent and your feet flat on the floor, pull your chin down to the floor, as you attempt to make a double chin. Hold for 15 to 10 seconds and repeat ten times.
Tips for posture: check the body regularly; the physical body is essential to maintaining a healthy posture. They become busy or working at computers and eating a meal, and we collapse into poor posture. Make a note on a computer to remind you in proper alignment.
Headache elimination will diverge from person to person if the progress is not happening; you want to include pectoral stretches and core exercise in your routine.
Increased energy level
When your joints and bones are in correct adjustment, it allows the muscle to be used as they calculated.so you will have more energy and less fatigue, explains Griffith. In other words, muscles don’t need to work hard what they are believed to do.
To activate your sides abs twist your torso
Build up to the angle so the right muscles activated when you are standing or sitting. Start by sitting down in your knees, bent on the floor. Put your feet up about 6 inches from the floor, tighten the core as you move side to side the upper body and elbows.
Tips for posture: To maintain your energy level high, mind that it’s ok to relax sometime. Give your postural muscles break for a while because they work a lot and cause pain.
It is essential to note an increase in your energy level, and it depends on how strong you are. How poor your posture is and how do you stay capable of your posture. You will see the progress in a month, but it will take time for good posture to become natural
Relaxed neck and shoulder
Forward head posture puts stains on the shoulder, upper back, and neck areas. With proper adjustment, the ligaments and joints are less subject and less stressed to chronic overuse.
To perform the neck stretch, look in the mirror.’
Stretch out your neck for correct tension and relieve pressure. Stand with the straight neck slightly push chin backward. You feel slightly tensioning the lengthening of the posterior part of your neck and clavicle muscles. Complete the 15 repetitions and hold for 3 seconds.
Tips for posture: keep in your mind that you should check yourself several times in the day .make sure that ears are above your shoulder and not just your postural muscles are to hold your head up you are also using your front neck muscles
You will see the reduction of pain in your neck and shoulder in the first two weeks, apply ice or heat may provide additional relief.
The safety wear can decreased risk
Angle standing and sitting, this leads to hip strain such as lying on one leg or side of the body. Joints break down naturally with time not many problems arises if you are bumpy issues and more pain tend to occur
With hip flexor stretch strengthen your lower back and core
This exercise strengthens your lower back and core at the same time while stretching your hip flexors.
Start with one knee on the floor in a lunge position and stretch your leg backward. The other will be on the angle of 90 degrees with your foot planted on the floor. Engage your core by slight pulling in.
Tips of posture: if sitting strang says to use a rolled towel or lumbar roll to protect your natural lumbar curve. In this way, you should have supported a more straight posture, so that is more comfortable.
Longer you work at straightening your posture and straightening your core, the less challenging and more natural it will be.
Lung capacity Increased
If you are crouching, you are squeezing your lungs. If you are standing taller and sitting, your lungs have more space. In other words, your breathing improves with good posture.
To relieve your lungs push out the pecs
Place your biceps at shoulder height around a door frame. Start moving your weight with one foot in front of other until you feel a stretch in your chest .hold for 60 or 30 seconds strang recommends
Tips of posture: in sitting position rock your pelvis back and forth to assess how much motion on your spine is available .in the middle of those rages would be perfect spinal possess strang says. Make sure that most of the pressure is on your sit bones, not on the tailbone.
If you are sitting crouch, it is hard for our diaphragm to contract entirely for our lung to expend completely strang says lengthen your sitting posture for more magnificent process and open your lungs serval time a day with three deep breaths.
Circulation and digestion improved
Griffith explains, if you squeeze vital organ, the circulation is weak, and those organs won’t work as well .safe blood require right balance and preventing circulatory cramping position such as crossing the legs
Stretch the spine out with the sheet of thoracic foam
Lie on the ground behind you and put a heavy foam roller at the bottom of your rib cage in a horizontal position below you. Help with your arms to your back.
Slowly run the roller along your back. Keep on for 5 seconds, and breathe deeply. Slowly travel between 1 and 2 inches at a time.
Strang recommends that do this exercise every day.
Tips for posture:
Scoot your hips back into the chair while sitting down. To improve support, your feet need to be on the ground. You can use a lumbar roll around your lower back to help keep your posture going. Shoulders are back, and muscles in your neck should relax, “Strang offers.
Reduce the pain of temporomandibular joint (TMJ)
Our mandibular joint and jaw muscles feel stress and tension when we are in a forward-head position. “It may lead to pain with chewing, talking, yawning, as well as opening tapping, and headaches,” Strang says.
Relax the jaw
Your head and neck in ordinary space and looking forward through your eyes, turn your head slowly from side to side to extend your neck muscles.
Tips of posture: Change the ergonomics to help better posture at work and home. Strang recommends you find a more comfortable chair, use a sit-to-stand desk, and purchase a lumbar brace that you can take anywhere you go.
Core and scapular strength improved
As Strang explains, it takes physical energy to maintain a good posture. If you keep a good posture, the muscles in the heart and upper back remain active and engaged.
Engage the muscles in your back with the overhead arm
Sit in a chair on the ground with the feet flat and even weight on both hips. Engage your core by tucking your lower back lightly in and flattening it. Let your arms fall comfortably to your sides. Place the two above your head at the same time and carry them back to the starting position.
Tips for posture: Maintain your shoulders back and balance in a standing posture. Engage your abdominals and hold a little knee bent, so you don’t hyperextend or lock your knee joints, “Griffith explains.
Choice form during a workout
Our posture not only affects us when we are standing and sitting but also when we are exercising. Having a dedicated core and neutral spine during squat, for example, would help avoid injury
Test your pose on the tree
Stand vertically on the ground with your feet firmly planted. Place your hands to cross palms and fingers touching the center of your face. Pull back your shoulder blades, with your ears above your shoulders.
Raise one leg (not your knee) to your thigh or shin, and press the heel of your foot into your leg for support. Both legs should be fastened, and your core should be tightly tucked while you maintain a neutral spine.
Tips for posture: Much of the societies in which we live and work are pushing us to do something in front of us, leading to more of a forward posture, “Strang says. By concentrating on good coordination, we’re improving our exercise outcomes and avoiding injury.
Focus on your core strength and keep your balance in mind. Over time, you’re going to find the position comes with easier and becomes a center of calm.
Good posture can not only raise your energy levels and reduce your pain but can also improve your self-esteem. One 2009 study says more self-confidence is given by good posture.
Practice turning your shoulder back
Sit with a neutral spine, or stand. Move your shoulder blades backward. Raise both forearms at your sides at a 90-degree angle. Pull your shoulder blades tighter together, as if you were pushing them, as your arms stretch backward. Three sets of 12 reps in total.
Tips for posture: Make sure your shoulders are relaxed before a meeting, presentation, or work interview, your spine is in adjustment, and your ears are balanced over your shoulders.
It can start from day one when you feel more comfortable in yourself. Just watch out for your posture when you enter a room, sit down at a meal, or work on a computer about your project.
While it’s the icing on the cake, we may be more attracted by good posture. “If people have a good posture, they look taller and slimmer,” says Griffith. It can also often make our abdominals look more defined.
Stretch with plank forearm
Lie down on the floor with you for the face. Keep your forearms apart, and hip-width of your feet apart.
“Strengthen the core and raise the torso off the ground. Make sure you look down between your knees, you draw back your shoulder blades, and your core muscles are strong. Don’t just hang your hips in the air, “Strang says.
Keep your shank for up to 30 seconds, but stop sooner if your form starts to decline. Complete three sets.
Tips for posture: Stand with your natural posture up in front of a mirror. Look at each angle to yourself. Then, put your body straight and see the difference in how you look.
One of the first things to improve when you practice good posture. It could be nearly instant. Start building up the amount of time you remain in an aligned position during the day to make healthy posture a habit.