Exercises for Improving Posture

Exercises for Improving Posture

Simple exercises for improving posture! You can correct the position of your body in any situation, whether you’re standing, sitting, lying down or moving when performing any activity.

How do you improve your posture?

We continuously assume different positions with respect to the space we occupy, that’s what body posture is.

Correct posture is one with a minimum of tension in the muscles and ligaments.

It allows you to feel well while favouring the muscular system, blood circulation, joints and helping prevent pain and injuries, among other issues.

Here are some guidelines for improving your posture:

When standing

Proper posture when standing involves keeping your head straight over your shoulders, which in turn are aligned with your hip.

Additional recommendations:

  • Arms that hang naturally by your side.
  • Tight abdominal muscles.
  • Stretched knees and straight back
  • Body weight distributed across the front of the feet.

When sitting

We often sit for long periods of time, especially due to work. It’s good to take rest periods so as not to maintain the same position for so many hours, and to follow certain considerations.

  • Use an ergonomic chair, with a proper backrest.
  • Keep your spine straight, your back always supported, and your shoulders relaxed.
  • Don’t cross your legs.
  • Make sure your thighs and hips are well supported.
  • Your feet should touch the floor.

How do you improve your posture?

Exercises to improve your posture.

When sleeping

The recommended postures are:

  • On your back: using a pillow that keeps your head aligned with your spine and another pillow under your knees.
  • On your side: Place a pillow between your knees and another pillow for resting your head.
It’s also important that you exercise to enjoy the benefits derived from correct body posture.

Benefits of good body posture

A good body posture is decisive in your quality of life, as it contributes to keeping you healthy both physically and emotionally.

  • Improves your personal appearance.
  • Greater safety when moving.
  • Prevents headaches, backaches, and neck-aches.
  • Reduces fatigue.
  • Improves breathing.
  • Allows correct alignment of bones and joints.
  • Increases your ability to perform activities with less effort.
  • Raises your productivity.

You’ll feel free of physical pain, more agile, safe and carry yourself well

Benefits of good body posture

It increases our self-esteem and motivates us towards new challenges.

On the other hand, incorrect postural habits produce a series of ailments that damage our overall health.

What causes bad posture?

Improper body posture can lead to a variety of body conditions, such as those listed below.

  • Misalignment of your musculoskeletal system.
  • A more fragile and injury-prone spine.
  • Pain in the neck, shoulders and back.
  • Shoulder impingement.
  • Limiting the mobility of your joints
  • Affecting your balance.
  • Disorders in processes such as breathing and digestion.
Improving your posture will help you avoid these conditions, so it’s recommended that you work on an exercise routine.

Exercises that can help you

Performing exercises that will help you strengthen the muscles involved in body posture is essential.

For the neck

Lateral turns

Lateral turns

  • Move your head from right to left for 30 seconds.
  • Perform 10 repetitions.

Lateral inclinations

Lateral inclinations

  • Tilt your head until your ear touches your shoulder.
  • Perform 5 reps per side.

Chin to Chest

Chin to chest

  • Lie with your back on the floor, your feet supported, and your knees elevated.
  • Bring your chin up to your chest and hold it for 5 seconds.
  • Perform 10 repetitions.

For the shoulders

Shoulder rotation

Shoulder rotation

  • Stand with your feet parallel to your hips.
  • Clench you fists and point to the front with your thumbs.
  • Rotate your shoulders back until your thumbs are on both sides.
  • Maintain this posture by counting to three and then relax.

Lift your chin back

Chin

  • In the previous position, press your finger into your chin and push back.
  • Count to three and relax.

Touch your shoulder blades

Shoulder blades

  • Expand your chest as you bring your shoulder blades closer, hold for 30 seconds, and then relax.
  • You can do it while sitting or standing.

For the pelvis

Pelvis lifts

Pelvis lifts

  • Lie on a soft ball, a fitball, or something similar, with your knees bent and feet flat on the ground.
  • The ball should be pressed under the sacrum.
  • Place both arms by the sides of your body and slowly raise the pelvis releasing the ball.
  • Do this by squeezing your glutes and bringing your belly button to your back.
  • Return slowly and do 10 reps.

Perform contractions

Contractions

  • Get on all fours and rest your forearms on the ground, so that you can rest your forehead on your hands.
  • Separate the knees slightly and relax the core.
  • Contract your abdomen, with your belly button moving towards your back.
  • Holding this contraction, counting to 6, then relax and perform 10 repetitions.

Contract the abdomen

Abdomen

  • Lie face down with one leg bent to one side.
  • Put your head on your arms and relax your back.
  • Squeeze your glutes and contract your abdomen while lifting your belly button in towards your back.
  • Feel your belly lift off the ground with each contraction.
  • Relax and perform 10 repetitions.

Recommendations for good body posture

All of these recommendations may seem simple to you, but just like stretches, they provide a solid foundation for the rest of your training to truly take advantage of and even improve your quality of life.

Bibliography

  1. “La postura correcta. Consejos y ejercicios para mantener la posición correcta de pie, sentados y en movimiento.” Valeria Gattoronchieri 2016.
  2. “Método de exploración del aparato locomotor y de la postura” Herbert Frisch 2005.
  3. “Anatomía y yoga para la salud y la postura” Nicola Jenkin y Leigh Brandon 2017
  4. Personal experience and knowledge.

Related Entries

  • Do you know the importance of Postural Exercises in the Office? We tell you everything in this Post
  • Avoid muscle decompensations with these tips.
  • How do you sit correctly in front of the computer? Read our response here.
Review of Exercises for Improving Posture

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For the neck - 100%

For the shoulders - 100%

For the pelvis - 100%

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About María José García
María José García
María José has been connected to sport throughout her whole life. She has competed in several sport disciplines such as skating, swimming or gymnastics since she was a little girl.
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