Posture is important, but many people don't realize just how much posture can affect their health. If you're like me and spend most of your day in front of a computer or hunched over on the couch, it's easy to develop poor posture habits. Fortunately, there are several simple exercises that can help improve your posture and keep you feeling great all day long!
Chest stretch
To perform this stretch, stand facing away from a wall and place your hands on it at shoulder height.
Next, bend at the waist and lean forward until you feel a mild stretch in your chest muscles. Keep your back straight as you do so (don't round over) and hold for 20 to 30 seconds before returning to an upright position. You can also try placing one foot up on a chair or bench while performing this stretch if it makes it easier for you to keep a good posture during the exercise.
You should do this exercise two or three times per week; however, if it causes any pain or discomfort stop immediately.
Towel stretch
The towel stretch is a great way to stretch your spine and relieve tension. To do this exercise, you'll need a towel and a wall.
Hold the ends of the towel in each hand, keeping arms straight out at chest height. Lean against the wall until you feel a stretch in your lower back muscles (spinal erectors). Hold for 10-15 seconds. Repeat three times on each side for the best results.
This exercise targets several muscles that affect posture: quadratus lumborum (QL), multifidus spine (MS), and erector spine group (ESG). By stretching these muscles regularly we can improve our posture as well as reduce pain caused by tightness or stiffness in those areas."
Shoulder rollback
- Shoulders should be relaxed.
- Shoulders should be back, not forward.
- Shoulders should be down, not up.
- Your shoulder blades should feel broad and relaxed, not narrow or tense.
- Your shoulders should feel light and lifted off the back of your body rather than heavy or stuck down in your lower back like a weight is pulling them there (which is commonly known as "winging").
When you stand with good posture, you'll notice that your shoulders are in the middle of their natural range of motion--not too far forward or back; not too high or low on either side; but instead sitting comfortably where they belong: right in between those two points.
Standing quadriceps stretch
- Stand with your feet hip-width apart, hands on hips.
- Bend your right knee and grab the back of your thigh with both hands. Pull the heel toward your buttock until you feel a stretch in front of that thigh. Hold for 30 seconds, then switch legs and repeat. Do two sets of each exercise daily or as often as possible--the more often you do it, the faster you'll see results!
Wall reach
To perform the wall reach, stand with your back against a wall and place your hands on the floor in front of you. Slowly raise one leg up as high as possible before lowering it back down. Repeat this exercise five times on each side, then practice doing it without holding onto anything for balance or support.
The benefits of this exercise include improved posture, better circulation throughout your body, and increased strength in your core muscles (the muscles around your spine). It also helps prevent poor posture by strengthening those muscles that are responsible for keeping our bodies upright while we move around or sit at our desks all day long.
To help prevent poor posture from occurring again after doing these exercises regularly over time: try not to slouch while sitting at work; take breaks throughout the day where possible so that when returning from them there is no sudden change in activity level causing strain on any part of the body; avoid sleeping face down which causes strain on muscles supporting head position during sleep; avoid carrying heavy bags by using both shoulders equally instead of relying solely upon one side--this way weight distribution remains balanced so nothing gets strained beyond its natural limits.
Hamstring stretch
The hamstring stretch is a great exercise for improving your posture and reducing back pain. The psoas mobilization is another great exercise to help improve your posture, as well as lower back pain. To do this stretch: Stand with feet shoulder-width apart, toes pointing forward or slightly outward (whatever feels most comfortable). Bend forward from the hips until you feel a stretch in the backs of your legs, keeping your chest lifted and shoulders relaxed away from your ears. Hold for 20 seconds then repeat three times on each side.
Modifications: You can modify this by placing your hands on a wall or chair behind you so that they support some of your weight while still getting some of the benefits of stretching out those hamstrings.
Psoas mobilization
Psoas mobilization is a great exercise for improving posture and reducing lower back pain. The psoas is a muscle in your hip that connects to the front of your spine, connecting it to your pelvis and legs. Oftentimes, people with bad posture have tight psoas muscles because they tend to hold tension in their lower back without realizing it.
The best way to mobilize this muscle is through foam rolling or self-myofascial release (SMR). SMR techniques can be done using tools like RumbleRoller balls or sticks, lacrosse balls or tennis balls rolled over trigger points on your body--these tools will help break up scar tissue as well as increase blood flow around areas where there's too much tension built up from poor posture habits over time!
To target these specific areas: lie down face up with knees bent while holding onto something sturdy so they don't move during rolling (elevated hips work best). Roll gently over each side of the pelvis until you reach the tailbone area then slowly move upward towards the base ribcage before repeating the process again with the opposite leg being rolled across the top surface now."
Takeaway:
- Posture is important for your health.
- You can improve your posture with these exercises.
- They're easy to do, and you should do them every day.
- You can do these exercises at your desk or standing up--or sitting down.
Conclusion
Good posture is important for your health, but it's also something we can all improve on. These exercises will help you improve your posture and feel better about yourself!
