12 Posture Exercises To Look And Feel Powerful | postvre.com – POSTVRE

12 Posture Exercises To Look And Feel Powerful


What Can I Do To Feel Strong Again?

Good posture and good health are inextricably linked. Sloppy posture — prevalent in today’s adult population — is the inevitable outcome of bad habits over the course of a lifetime. Yet few of us truly understand the importance of good posture. It’s definitely beyond whether or not you look fine. Good posture promotes strength, enhances flexibility, and improves balance — all of which alleviate muscle pain. They also bring the promise of higher energy levels. The risk of injury can also be reduced in ligaments & muscles. Paying attention to posture, increasing your awareness of posture muscles, makes it easier to correct posture.

Let’s be clear about what we mean by posture. Simply put, posture is how we hold our bodies. Good posture arises from the ideal situation where all body parts are correctly aligned and held together with just the right degree of muscle tension to counteract gravity. It’s an odd but true fact that without muscles we’d just be a pile of bones at our feet (well, a pile of bones on top of our feet actually!)

Posture isn’t consciously controlled. Our brains and muscles take care of such matters automatically. Some muscle groups are more important than others, though, with the hamstrings and the larger back muscles, critical for achieving good posture. Ligaments, of course, help hold our skeleton together, but these muscles stop gravity from pushing us over.

 The importance of good posture

Good posture results in an ability to adopt a range of positions in such a way as to minimize strain on supporting muscles and ligaments when we move or bear any kind of weight.

 Correct posture: 

  • Keeps all of the bones and joints of the skeleton properly aligned
  • Reduces the erosion of joint surfaces that raise the potential for arthritis and joint pain
  • Minimizes stress on spinal joint ligaments which in turn reduces the chances of injury
  • Facilitates efficient muscle function
  • Reduces muscular pain

The maintenance of correct posture requires strong muscles, normal flexibility, particularly but not exclusively, in the spine. For best effect, you have to recognize your postural habits whether at home or work and take corrective steps.

The effect of poor posture

Having seen the benefits of good posture, we can now examine some of the negative consequences of bad posture.

Poor posture leads to excessive and undesirable strain on postural muscles. This can be seen in individuals who’s job’s require them to frequently bend at the waist. The postural muscles of this group have a greater tendency to injury and pain in the back.

Factors involved in poor posture

The commonest root causes of poor posture include carrying excess weight, being pregnant, high-heeled shoes, weak or over tight muscles. Other notable causes include reduced flexibility, unhealthy working posture, and poor posture habits.

Can I do anything about poor posture?

There are remedial actions you can take. Just bear in mind that long-standing postural problems can take longer to address. It is possible to make conscious corrections provided you become aware of your poor habits. Through constant corrections good posture can be recovered. Check with a doctor or chiropractic who will be well placed to offer advice on posture. They can also recommend core strengthening exercises to support postural muscles.

Posture improvement exercises

Standing Cat-Cow

What’s is it?

It’s a standing exercise that releases tension in the back, hips, and glutes.

  • Stand feet hip-width apart and slightly bend the knees
  • Hold your hands out before you
  • Stretch your neck, take your chin down to your chest, and round your spine
  • Look up and lift the chest before moving your spine in the opposite direction
  • Each position should be held for 5 breaths at a time

Child’s pose

What’s is it?

Designed to stretch and lengthen spine, glutes, and hamstrings as a means to release tension in the lower back and neck.

  • Sit on shins, knees together (your big toes should be touching), and heels splayed sideways
  • Bend forward at the hips
  • Walk hands forward
  • Sink hips toward the feet. Support your thighs with a pillow if you can’t get your thighs all the way down.
  • Put your forehead on the floor
  • Keep arms extended or let them rest by your sides
  • Breathe deeply, relaxing into the posture for around five minutes

Forward Fold

What’s is it?

The forward fold is a stretch that unlocks spinal tension, hamstrings, and glutes while at the same time stretching hips and legs.

  • Stand heels a little bit apart, big toes touching
  • Fold forward at the hips
  • Place your hands on a block. You may not be able to place your hands on the ground but just push as far as you can.
  • Bend knees, soften hips joints, allowing your spine to lengthen
  • Tuck chin to chest
  • Let your head fall and hold for sixty seconds

Cat cow

What’s is it?

This exercise both stretches and massages the spine and improves circulation. Also, it relieves tension in the torso, shoulders, and neck

  • On hands and knees, balance your weight evenly across your four points of contact
  • Breathe in, look up and let your abdomen drop to the ground while simultaneously extending your spine.
  • Breathe out, arch spine up, tucking your chin to your chest
  • Duration one minute

Chest opener

What’s is it?

Designed to stretch the chest muscles — great for those of us who sit for most of the day.  As a bonus, strengthening the muscles of your chest will result in a straighter upright stance.

  • Stand feet hip-width apart
  • Move arms behind you
  • Interlace fingers, palms together (hold a towel if you can’t get your hands to touch
  • Align head, neck, and spine
  • Look straight ahead
  • Breathe in while lifting the chest and bringing hands to the floor
  • Take five deep breaths and hold pose throughout
  • Relax for a few breaths
  • Do this ten times

High Plank

What’s is it? 

This pose relieves pain and strengthens shoulders, glutes, and hamstrings. It develops balance and strength, both of which are critical for achieving good posture.

  • Get onto all fours
  • Straighten legs
  • Lift heels
  • Raise hips
  • Straighten the back, engaging muscles in the abdomen, arms, and legs
  • Stretch your neck, soften the throat
  • Look down at the floor
  • Keep chest open and shoulders back
  • Hold for 60 seconds 

Side Plank

What’s is it? 

This exercise helps maintain the alignment of the spine and legs by working muscles in your sides and glutes. When strengthened, these muscles support the back and make for a better posture. 

  • Adopt a high plank pose
  • Gradually bring the left hand into the center
  • Shift weight to the left hand, place one ankle on top of the other and lift your hips
  • Your right hand should be extended upward
  • For those in need of additional support, place left knee on the floor
  • Maintain the pose, engaging abdominals and glutes
  • You should align the body in a straight line from crown to heels
  • Gaze straight ahead and hold for half a minute
  • Repeat for the opposite side.

Downward-facing dog

What’s is it?

This exercise can be executed as a resting pose to balance your body. Its downward facing aspect relieves back pain. It also strengthens and aligns back muscles. The regular practice of this exercise will improve your posture no end.

  • Lie face down
  • Press into hands and tuck the toes under the feet
  • Lift heels
  • Lift knees and hips
  • Bend knees and stretch spine
  • Tuck the chin deep into your chest
  • Again press firmly through your hands and lift heels
  • Hold for 60 seconds 

Pigeon Pose

What’s is it? 

This exercise opens the hips and loosens the spine, hamstrings, and glutes. It also stretches the sciatic nerve & quadriceps.

  • Opening pose: On all fours, knees below the hips, hands in front of shoulders
  • Bend the right knee before placing it behind the right wrist and angle your right foot out to the left
  • Rest the outside of your right shin on the ground
  • Slide left leg back, straightening the knee
  • Rest thigh on the ground (ensure that your left leg extends straight back — not to the side.
  • Lower the torso to rest on the inner right thigh, while extended your arms before you
  • Hold for 60 seconds.
  • Slowly walk the hands back toward the hips while lifting your torso
  • Repeat for the left side

Thoracic spine rotation

What’s is it?

This is an exercise designed to alleviate tightness in the back, at the same time increasing stability and mobility.

  • Opening pose: On all fours with hips sunk down to the heels to rest on the shins
  • Your left hand should be behind your head with your elbow extended sideways
  • Your right hand should be under your shoulder
  • As you breathe out, rotate the left elbow upwards and stretch the front of your torso
  • Breathe in and breathe out again slowly
  • Release to your starting position
  • Repeat up to ten times
  • Repeat for the opposite side. 

Glute squeezes

What’s is it?

Doing this exercise relieves pain in the back while strengthening and activating glutes. It has an added benefit too: it improves alignment and functioning of hips and pelvis, which is good for your posture.

  • Opening posture: Lying on your back, knees bent, feet hip-distance apart
  • Position the feet 12 inches from the hips
  • Arms by your sides, with down-facing palms
  • Breathe out and move your feet closer to your hips
  • Hold for ten seconds, then move feet a little further from your hips
  • Continue for sixty seconds
  • Repeat a couple of times during the day

Isometric rows

What’s is it?

When we spend too long sitting in one position the result can be discomfort and stiffness. The pulls in this exercise offer a work out for shoulders, arms and back muscles. 

  • Sit in a soffit-backed chair
  • Bend the arms so that the fingers face forward, palms facing one another
  • Breathe out at the same time as pulling the elbows back into the chair behind you while squeezing the shoulder blades together.
  • Exhale and inhale deeply, maintaining this pose for ten seconds
  • Each time you breathe in, slowly return to your starting position
  • Repeat for sixty seconds
  • Repeat a couple of times during the day

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