When you have poor posture, it can affect more than just your back and neck. Improving posture can not only help you look good but it can also decrease muscle pain and give you more energy.
If you sit at a desk most days then you may be at risk of developing poor posture. Luckily there are some simple ways to improve your posture with daily exercises.
Poor posture can result in certain pains as well as problems with your stance. If you’re wanting to improve your posture, here are the top three posture exercises.
1. Chest Opener
When you are hunched over for long periods of time it may cause your chest muscles to tighten up and create poor posture. If you sit at a desk for long periods of time, it’s worth looking into a non slip back cushion to offer further support.
The chest opener is a simple way to stretch your chest and open it up. This will also help you to naturally stand up straighter.
Step 1: Begin this exercise by standing with her feet comfortably apart about the width of your hips.
Step 2: Reach your arms behind you and lock your fingers together putting your palms facing each other. If you find this to be painful you can hold a towel behind you instead.
Step 3: Look forward while making sure you align your head, neck, and back.
Step 4: Take a deep breath and lift your chest toward the ceiling. At the same time, move your hands downward and reach toward the floor.
Step 5: Hold this pose for the count of five deep breaths.
Step 6: You can take a break and release the stretch for a few breaths until you are ready to begin again.
Step 7: Start over and repeat the chest opener at least 10 times.
2. Child’s Pose
If you want a relaxing way to relieve stress in your lower back and neck then this pose is great for your posture.
Step 1: Slowly sit down so you are resting on your shinbones. You may want to use a mat or carpeted floor for this exercise. Your knees should be together while your heels are splayed out so your big toes are touching.
Step 2: Fold your upper body forward so you are bending at the hips. Then walk your hands forward.
Step 3: Lean backward so your hips are resting on your feet. You can put a pillow or folded blanket under your thighs for support if they won’t go all the way down.
Step 4: With your hands reaching forward and your hips back, rest your forehead on the floor. You may also turn your head to the side if it’s more comfortable.
Step 5: Breathe deeply and relax for up to five minutes in this pose.
3. Plank Pose
If you want to strengthen your core, shoulder, and back muscles to improve your posture, then the plank pose is a great way to start.
Step 1: Start with your hands and knees on the floor. Your palms should be in line with your shoulders.
Step 2: Extend your legs straight behind you to go into the plank position. Your toes should be tucked under and looking at the floor. This position looks like you are about to do a push-up.
Step 3: Don’t let your back fall down. You will need to use your abdominal muscles to keep your back straight.
Step 4: Hold this position until you feel tired. Rest and repeat.
Practice Your Posture Exercises
Don’t let your daily work give your poor posture. It could be affecting your health more than you realize!
We hope these posture exercises will help you strengthen and improve your posture. If you’re looking for more ways to improve your health, check out more great articles on the blog.