Exercises to Improve Posture
"Sit straight, stand straight, don't bend, don't slouch", haven't we all heard that before? Well, there is a reason why it was and still is being told so many times. A good posture is the maintenance of the two natural concave curves of the spine (back): the curve of the upper back to the base of the spine, and the curve from base of the head to the shoulders. Correct posture defies gravity by standing, siting or lying down. The positioning of the back is important to keep the spinal cord and muscles well aligned, to reduce stress on the ligaments, wear and tear of joint surfaces, and prevention of muscular and back pain. Following are a few exercises that help in improving posture, are easy, and can be done in a short time.
Exercises for Good Posture
Back Stretches: Extend the arms out on both sides and maintain them at shoulder length. Bend the elbows slightly, with palms facing up. Put pressure on the shoulder blades and squeeze them together. Squeeze enough to feel a tug along the chest and front of the shoulders. Hold that squeeze for a minimum of five seconds, and repeat at least four times. The first few times the shoulder or arms may hurt a bit, but this will ease off gradually.
Pelvic Tilts: This exercise aims to strengthen the pelvis to support the spine better. Stand up straight, without straining the back. Relax the hips and slightly protrude the bottom. Place four fingers on the hip bone and thumb on the lower ribs on each side. Tuck the buttocks to line them along the hip bone. Hold it there for five seconds, and repeat the whole process four times.
Forward Head: Stand sideways in front of the mirror assuming your natural relaxed posture. Most people generally have their heads protruding outside. To correct this faulty posture, stand against the wall with the head pulled back against it. Level the chin. Move a couple of steps forward with the head held straight and the chin leveled. Move back and repeat eight times.
Shoulder Muscle Exercise 1: Stand erect and stretch chest muscles by standing perpendicular to a wall (right side in). Place the right arm up against the wall, and bend it with palms flat against the wall. Slowly twist to the left until you feel a tug in the chest and shoulder. Hold it there for 30 seconds, twist back and repeat the whole process for the other side.
Shoulder Muscle Exercise 2: Lie face down on an exercise mat and place arms on both sides, palms facing upwards. Squeeze the gluteus muscle and lift the chest off the floor. Use your arms to lift yourself, and squeeze the shoulder blades together. Pull the shoulders back and forth a couple of times, while staying in same the position. Slowly lower yourself and repeat five times.
Chin Move: Stand with your head held straight in front of a mirror. Place upper and lower teeth set on each other, keep the mouth closed and relaxed. Glide head backward without tilting it, until you feel little stress on it. Hold it there at least for a ten seconds. Repeat three to four times, four times a day.
Exercises for posture have many health benefits as they help avoid most spine related problems. The above exercises do not take more than half an hour, and if done properly, have a lot of benefits. Besides health benefits, a good posture complements a good appearance.
