How To Improve Your Posture
Having a bad posture isn’t just bad for your appearance, it can also cause health issues. If you want to fix your posture and prevent hunched shoulders, you can try these amazing exercises and stretches.
Warm up before and after doing the exercises and stretches, to avoid injuries. All you’re going to need is a positive attitude, dumbbells and a counter.
The better posture routine is consisted of some parts:
- 8 stretches to warm up
- 6 exercises that will improve your posture. Do each exercise for 45 seconds and take a 15-second break in between.
- 7 after workout stretches
Warm up stretches
- Shoulder rolls (20 seconds).
- Head nods (20 seconds).
- Head turn (20 seconds).
- Head tilts (20 seconds).
- Head rolls (20 seconds).
- Small arm circles (20 seconds).
- Big arm circles (20 seconds).
- Toe touch reach (20 seconds).
Toning Posture Workouts
- Tripod rows (45 seconds each side).
- Bird dog (45 seconds each side).
- Tripod fly (45 seconds each side).
- Modified black bow (45 seconds each side).
- Up and over press (45 seconds each side).
- Bent over ventral raise (45 seconds each side).
Better Posture Stretches
- Front arm swings (20 seconds).
- Toe touch reach (20 seconds).
- Wall chest stretches (20 seconds).
- Overhead toe touch (20 seconds).
- Downward dog (20 seconds).
- Cobra stretch (20 seconds).
- Child’s pose (20 seconds).
Find your center by standing up straight and tall
Keep your chin level with the ground, your shoulders back, and your stomach in. Let your arms fall naturally at your sides.
Use a wall to teach yourself correct posture
Stand with your back against a door or wall. Just touch the wall with the back of your head, your shoulders, and your butt. Your heels should be 2 to 4 inches (5.1 to 10.2 cm) away from the wall. Slide your hand behind your back to check for space.
Have someone tape an X on your back to help correct your posture
Make an “X” from your shoulders to your hips. Add a straight line of tape across your shoulders closing the top of the X. Wear this during the day to help retrain your back.
Keep your weight on the balls of your feet
When you rest on your heels, your natural tendency will be to slouch. Instead, stand up straight, shifting your weight forward a bit.
Walk as if you have a book balanced on your head
Imagining a book on your head will help you keep your head up and your back straight. If you’re having trouble imagining it, try a real book for a few minutes.
Pick supportive footwear for standing and walking
Choose shoes that have ample padding to help you hold yourself upright. In addition, make sure they have good arch support. Good posture starts with your feet.
Make sure your back is at a right angle to your thighs
Maintain your thighs at a right angle to your calves. Keep your shoulders straight and squared, your head upright, and your neck, back, and heels aligned.
Check your posture by sitting on your hands
Put your hands under your sit bones while you are sitting on the floor. Make sure that your palms are facing down. Adjust your position until you can feel the weight centered on each of your palms. This is your optimal seated position.
Adjust your legs and keep your feet flat while sitting
Your feet should be flat on the floor, facing forward. Don’t cross your legs or ankles. Make your thighs parallel to the floor.
Find a supportive chair to help you maintain good posture
Use a chair that’s ergonomically designed for proper support, meaning it supports all of your back, even the curve at the bottom. Also, make sure it’s designed for your height and weight.
Adjust your computer monitor to help with your posture
If you work on computers at an office, angle the monitor slightly upward so that it forces you to sit up. However, don’t set it so high that you push your chin out to see it.
Make adjustments to your seat to maintain good posture while driving
Adjust your seat to maintain a proper distance from the pedals and steering wheel. If you’re leaning forward, pointing your toes, or reaching for the wheel, you’re too far away. If you are bunched up with your chin on top of the steering wheel, you’re too close.
Take standing breaks when you’re sitting for long periods
Even if you’re using perfect posture while sitting, you need to stand up and stretch or walk every hour or so. Just walking around the room or getting out of your car for a few minutes can help.
Provide support for your back with pillows while sleeping
No matter whether you sleep on your back, stomach, or side, adding pillows can help provide support. Basically, you want to add a pillow anywhere there’s a space between your body and the mattress.
Turn your body as 1 unit when laying down
Avoid turning at your waist while you are in bed. Instead, keep your back straight and your stomach muscles tight, and turn your whole body when you want to reposition yourself.
Sleep with good posture by choosing a comfortable mattress
While you may have heard that one mattress or another is best for a healthy back, the truth is whatever works for you is best. Choose one that lets you rest comfortably and wake up pain free.
Improve your core muscles with deep abdominal stretching
Lie on your back, with your legs bent to about 90 degrees at the knee and your feet on the floor. Pull your bellybutton up towards your chest and hold it for 10 seconds.
Do a shoulder blade squeeze
While sitting in a chair, sit up straight and squeeze your shoulder blades together. Hold for a count of 5, and then release. Repeat this 3 or 4 times daily.
Train your muscles for better posture with strength training
Exercises that strengthen the muscles across your upper back and shoulders help you maintain good posture.
Pretend you’re a penguin to stretch your shoulders
While you wait for a web page to load or the bread to toast, place your elbows at your side, and touch your shoulders with your hands, creating your “penguin wings.” Keeping your hands on your shoulders and your ears aligned, raise both elbows (count 1, 2) and lower them back down (count 1, 2).
Use stretching for a sore neck or back
Tilt or stretch your head in all 4 directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling your head in a circle, as it may cause further strain.
Practice yoga to increase flexibility and help with posture
Yoga is excellent for posture and for your health in general. It can also improve your balance. Yoga works your core muscles, making them stronger and helping you to keep a proper body alignment.