Our ancestors spent all their time in search of food and shelter, traveling large distances was their daily routine. Our body is designed to be regularly active and working. But with technology, work has become much easier in a lot of ways.
But, we too have developed a problem from sitting all day at a desk and minimizing the amount of exercise which we do. We are losing our posture and we are losing our health. Let’s regain it by doing some healthy exercise.
Our body is our favorite and most precious ornament; we should take care of it. Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.
What is good posture and why is it so important? Posture refers to the body’s alignment and positioning with respect to the ever-present force of gravity. No matter what we do, gravity exerts force on our joints, ligaments and muscles. Good posture entails distributing the force of gravity through our body, so no one part of the body is over-stressed
Benefits of Good Posture
Our parents used to scold us by telling us to sit up straight. When they looked away, we’d get into a more comfortable position. They would tell us again and the cycle would continue.
As adults there is no longer somebody to scold us, so why should we sit up straight? What is the importance of good posture?
Good posture increases your confidence, you look healthier and your mental capacity will improve. Your spinal chord will be healthier and you will breathe deeper. Good posture also improves blood circulation in our body and improve digestion. Also, our muscles and bones get stronger.
Before Starting Any New Exercise Routine
- Consult a medical professional to confirm you have no issues performing the exercises
- If any exercise or stretch causes pain, stop immediately.
- If pain persists contact your doctor.
- Don’t perform jerky movements. The exercise or stretch should consist of slow, smooth movements
- Hold each movement for 10-15 seconds, then relax for a few seconds.
- Perform the exercises and stretches every day.
Here are the 7 Best Exercises for Posture
- Reverse Plank
- Shoulder Rolls
- Chin Tuck
- Wall Angle
- Crunch and Twist
- Shoulder blade exercise
The plank is one of the best exercises for posture that strengthens the abdominal and lower-back muscles. Planks also strengthen the shoulders and upper back. Planks are challenging depending on your modifications while working diverse muscle groups. Planks are the best back exercises for posture.
High planks strengthen the shoulders and upper back.
Face downwards in a push-up position. Keep both palms on the floor next to your shoulders and feet flexed with the bottoms of your toes on the floor.
Take a deep breath and press up into a pushup. Your body should make a straight line posture from your heels to the top of your head.
Keep an eye on the floor to keep your head in normal and constant position. Breathe normally. Put your navel toward your spine then tighten your back.
Hold for at least 12 seconds and slowly lower yourself back to the floor.
Face downwards with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexible with the base of your toes on the floor.
Clasp your hands in front of your face, such that your forearms will make an inverted “V.”
Rise up on your toes so that only your forearms and toes touch the floor. The body should hover a few inches off the floor in a straight line from shoulders to feet.
Keep an eye on the floor to keep your head in normal and constant position. Breathe normally. Put your navel toward your spine and then tighten your back.
Hold for at least 12 seconds and lower yourself again to the floor.
Assume the high plank position.
Rotate your body to the left and balance from your right arm, with your left foot stacked atop your right. Put your left hand on your back or extend it toward the ceiling. Hold for at least 12 seconds, return to the full plank and lower your body to the floor.
Repeat the exercise by rotating your body on the right side.
Sit on the floor, extend your legs. Put both palms of hands on the floor behind you with your fingers tip pointing toward your back.
Lean back and lift your back off the floor. Press your chest toward the ceiling and look at the ceiling to keep your head neutral and constant.
Engage your abs to keep your stable, do not let your back drop. Hold the pose for at least 12 seconds.
If you feel a strain in your hands or wrists then, turn your fingers outward. Planks are one of the best posture exercises that strengthen the abdominal and lower-back muscles as well as the shoulders and upper back. Plank variations provide different levels of challenge and work several muscle groups.
Shoulder rolls are one of the best exercises for your shoulders as they remove accumulated stress and also the circulation in those joints. The exercise is a great warm-up and stretches the muscles, tendons, and joints. It also helps to reduce pain and stiffness in the shoulder part.
Sit straight on a chair with your feet flat on the floor and keep comfortably apart.
Start rolling your shoulders up, then back, then down, then forward in a smooth, circular motion.
Now roll your shoulders in the other direction.
Repeat 2 to 4 times.
The chin tuck exercise is very easy and a simple exercise that anyone can do. It is the best exercise to get rid of poor posture and a good exercise to improve posture, like a rounded back and forward head position. Sitting at a desk, old age, and medical conditions such as osteoporosis, creates a tendency to let the posture go and the upper back to round forward, which then pushes our neck and head forward and out of proper alignment. This can lead to chronic neck and back pain. The good news is that, in most cases, these changes are muscular in nature, and muscles can be strengthened and stretched. No matter your age or fitness level, doing this simple exercise on a consistent basis can help counteract this forward head position, which in turn should help alleviate chronic neck pain.
Sit up straight in a chair. Sit in the front, not against the back of the chair. Sitting up will help you to strengthen the muscles you need for good posture.
Think of lifting the crown of your head to the ceiling. Be careful not to tip the head back. Your chin should be parallel to the floor.
Without tipping the head in any direction, pull your chin and head straight back. You will feel a stretch in the back of your neck.
Relax the chin back forward to a neutral position.
Repeat for eight to 12 repetitions. You can use this exercise throughout the day to maintain good posture.
Wall angle is one of the best posture exercises. Lack of mobility in the shoulders and a weak posterior chain (muscles in the back, glutes, hamstrings, and calves) can result in decreased performance in the gym and extra pressure placed on your lower back. By simply having your head too far forward when completing an exercise can decrease your strength dramatically. If you have a long-term shoulder injury, back pain, neck pain or want to be able to strengthen your back and complete a pull-up, or just improve your posture, try adding the wall angle to your regime. The wall angle will stretch out your chest and shoulders and strengthen the muscles in your back (especially rotator cuffs, lats, and trapezius).
Find a clear wall and stand with your back to it. Your head, mid-back, and buttocks should all be touching, your feet can be a comfortable distance (a few inches) away.
Next, bring your arms up to the 90/90 position (as shown) with the back of your wrists and fingers against the wall.
Then, without moving your head or hands, try to also flatten your lower back to the wall. Your eyes are horizontal, not looking up, and your chin is not jutting out. You can simultaneously flatten your fingers, hands, and spine against the wall. If you are in this category well done! You will likely gain more benefit from focusing on strength and stabilization training rather than stretching exercises.
CRUNCH AND TWIST
This exercise is a full abdominal twist and involves balancing, isolations and strength. It strengthens the core, the waist will be coached and it will strengthen your arms. If you are a beginner, you can do it without any equipment. Later, you can do this exercises with a dumbbell or a kettlebell.
Sit on the floor, bend your knees, with your feet flat on the floor. Abdominals should be tight and keep your back tight.
Grab your dumbbell or your kettlebell.
Lean back around 15 degrees. Do not raise your shoulders or crane your neck.
Slowly lift your feet off the floor and raise your calves, as much high as you can. Try to make them parallel to the floor.
Hold the dumbbell in both of your hands, twist and take the dumbbell from one side to center, then again twist and take dumbbell to the other side. Repeat above exercise for 15 times.
Note: If you are a beginner do not lift your feet.
SHOULDER BLADE EXCERCISE
A shoulder blade exercises will help you improve your neck posture. For this, you will only require a chair. The whole purpose of the exercise will help you raise the chest region that will ultimately improve your head and neck posture. You will be able to look straight.
Sit straight with your knees bent at a 90-degree angle.
Let go of your shoulders and just drop them. Your arms can also hang by your side.
Next, squeeze both the shoulder blades together. Hold for a couple of seconds. Now release gently. Hold for a couple of seconds. Release.
This completes one rep. Repeat around 10 times.
The importance of correct posture should be emphasized, and maintaining correct sitting posture is especially important because the strain on the back is greater in a sitting posture than a standing or lying down posture, although some differences may be present between postures. Working with a computer requires maintaining a seated posture for a long time, and therefore, it is very difficult to maintain correct posture. People tend to change their posture according to habits, such as slouching and crossing the legs, and they maintain a bad posture regardless of their recognition of incorrect posture and desire to maintain correct posture. If wrong postures become a habit at an early age, its difficult to change later. Individuals maintaining those postures may adapt and consider them comfortable. But, this can cause strain on the spine, pelvis, muscles, tendons, joints, bones and discs, which can lead to fatigue and deformation. Thus, wrong habits, like excessive use of computers, use of chairs without proper height, lack of healthcare education, lack of exercise, carrying heavy school bags and improper postures when studying or watching television, affect the shape of muscles, deform the skeleton and cause abnormal development, which prohibit the maintenance of correct posture.
The wrong posture has many negative effects on the spine. For example, joint imbalance makes normal exercise and movement difficult. Additionally, incorrect posture can cause pain. Moreover, such a posture indicates an unhealthy relationship between body parts and it creates inefficient balance owing to stress on the supporting structures of the body and prevents proper functioning of the structures of the body. This can cause problems in appearance as well as pain and physical disability. Therefore, correct posture is essential for maintaining the balance of the body, proper arrangement of supporting structures, and effective functioning of the body; therefore, to say that correct posture is a prerequisite of a healthy life is not an exaggeration. However, not enough systematic programs for posture correction are available to the public.
Stay Fit and Healthy.7 Best Exercises For Posture