Many people, especially today’s generation, spend most of their day sitting, working from home, in an office, or studying and relaxing at home.
Prolonged sitting can lead to various health issues, such as musculoskeletal misalignment, balance problems, digestion issues, and reduced flexibility. Although we may not take this seriously, it can result in various health problems that should not be ignored.
Focusing on the correct posture can help you by:
- Minimizing physical strain during movement and exercise
- Decreasing joint, muscle, and ligament wear and tear
- Enhancing balance during activity and exercise
- Lowering the risk of muscle strain and overuse injuries
- Promoting overall spine health
This blog will guide you through the Exercises to Improve Your Posture
1) Child Pose
This pose helps stretch your back. Start by sitting on your knees. Keep your buttocks on your heels. Lean down by stretching forward so that your forehead touches the ground. This pose can be relaxing after a long day of sitting on a chair.
2) Shoulder Blade Squeeze
The shoulder blade squeeze is an easy exercise that improves posture by strengthening the upper back and shoulder muscles. Simply squeeze your shoulder blades together, hold for a few seconds, and then release. This exercise is particularly beneficial for those who spend much of their time sitting or working at a desk.
Here's a step-by-step guide for the shoulder blade squeeze exercise:
- Start by sitting or standing with your back straight and arms at your sides.
- Gently pull your shoulder blades back and down, squeezing them together.
- Hold this position for 5-10 seconds, keeping your back straight and shoulders relaxed.
- Release the squeeze and let your shoulders return to the starting position.
- Repeat the exercise for 2-3 sets of 10-15 repetitions, taking a brief break between sets.
3) High Plank
High planks are effective for relieving pain and stiffness while strengthening your shoulders, glutes, and hamstrings. They also enhance core and back strength, which is crucial for maintaining good posture.
To perform a high plank:
- Start on all fours, then straighten your legs and lift your heels to raise your hips.
- Keep your back straight and engage your core, arm, and leg muscles.
- Extend the back of your neck, relax your throat, and gaze downward.
- Ensure your chest remains open and your shoulders stay back.
- Hold the position for up to 1 minute.
4) Cat-Cow Stretch
The Cat-Cow pose is great for relieving tension in your torso, shoulders, and neck, while also boosting blood circulation and spinal flexibility.
To perform this pose:
- Start on your hands and knees, balancing your weight evenly.
- Inhale as you lift your head and drop your abdomen toward the floor, extending your spine.
- Exhale and arch your back toward the ceiling, tucking your chin to your chest.
- Repeat this movement for at least 1 minute.
5) Downward Facing Dog
A downward-facing dog is a forward bend that serves as a resting pose, helping to balance the body. It can alleviate back pain and strengthen and align your back muscles.