5 Exercises for Good Posture
Written by Fitness 1440 on December 21, 2017
The importance of good posture is imperative for your skeletal health. Correct posture aligns and strengthens your muscles, tendons, and ligaments that can help you avoid injuries. If you improve your posture, you may experience a decrease in some of the following symptoms:
Symptoms of Bad Posture
- Back and neck pain
- Difficulty Breathing
- Digestion Issues
- Carpal Tunnel Syndrome
Unfortunately, common lifestyle choices promote bad posture. Sitting at computer is a common problem that causes many of us to slouch. According to Internet Live Statistics, around 40% of people in the world use the internet, compared to 1% in 1995.
Just think about it. You are probably reading this article on your computer or phone right now. Where are your shoulders? Many of us would say that they are rolled forward.
There are exercises that you can practice everyday which combats poor posture. The exercises work the muscles in your back, shoulders, and neck to help keep you upright.
Start practicing posture exercises to keep your back healthy and strong.
A strong core is key to having good posture. Planks strengthen the obliques and transverse abdominels, along with the shoulders and back.
How to Perform a Plank
Start with your shoulders over your wrists and legs extended behind you. Keep your feet hip width apart. Lower to your forearms with your elbows bent at 90 degrees. Engage your abs. You can drop to your knees.
Hold for 30 seconds. Rest for 15 seconds. Repeat four times.
Your lower back can be difficult to strengthen. However, your lower back muscles provide support for your spine and should not be forgotten.
How to Perform a Back Extension
Lay on your stomach. Tuck your chin down. Look at the floor. Rest your fingertips on the back of your head with your elbows perpendicular to your body. Lift your chest and feet off the ground. Keep your feet together. Repeat two sets of ten.
The seated twist uses balance and coordination to work your back and core. You can perform this exercise with a medicine ball for a more difficult workout.
How to Perform a Seated Twist
Sit on an exercise ball with your feet planted firmly on the ground. Sit up tall with your shoulders back. Extend your arms in front of you. Grip your hands together and lock your elbows. Keeping your feet flat on the floor, twist your torso to the right. Switch sides. Repeat two sets of ten.
Shoulder rolls seem simple. However, they remind your body to keep your shoulders back and down.
How to Perform a Shoulder Roll
Sit or stand with your shoulders relaxed. Pull your shoulders up to your ears and then back and down. Focus on bringing your shoulder blades together and keeping your chest lifted. Change directions.
A high row uses resistance to pull your shoulder blades together. This exercise strengthens your back and shoulders.
How to Perform a High Row
Sit with cable rope at chest height. Hold an end of the cable rope with each hand. Keep chest up. Keeping your arms parallel to the floor and palms down, bring your shoulder blades together. Repeat two sets of ten.