Having a good posture isn’t about the looks it is more than that. It allows you to develop strength, flexibility and causes the balance in your body.
This reduces muscle pain and you get more energy throughout the day.
A good posture will reduce all the stress on your muscles and ligaments, which reduces the risk of injury.
Trying to correct your posture also helps you become more aware of your muscles, and this makes correcting your posture easier.
While working on the posture you will be more aware of your body and you will start to notice some imbalances and areas of tightness that you didn’t notice previously.
Neglecting your posture can bring about chronic pain in the neck and back.
Arching the lower back while sitting for a long period on a desk writing or using a computer, standing for a long time staying hunched, sleeping in wrong positions and lifting heavy things wrongly all causes debilitating aches
The Consequences of poor posture are numerous, however, it can be fixed.
The spine has three natural curves, they are located at the neck, middle back, and lower back.
There are Exercises to correct your posture, it supports these natural curves and helps the spine function normally.
These exercises will also alleviate pain and soreness.
Below are 5 best posture correction exercises that will improve your posture in no time.
1. Hip Flexor Stretch
How to Do the Hip Flexor Stretch:
Go down on your knee with your right knee and your toes down, and put your left foot flat on the ground in front of you.
Put a cushion or yoga mat under your knee for if you feel uncomfortable.
Put both hands on the left thigh and push your hips forward until your hip flexors are being stretched.
Contract your abs and tilt your pelvis slightly under while you keep your chin parallel to the ground.
Maintain the pose for about 20-30 seconds, and then alternate sides.
2. Child’s Pose
The child’s pose is a resting pose, it stretches and lengthens your spine, glutes, and hamstrings.
The child’s pose aids by releasing the tension in the lower back and neck.
How to Do Child’s Pose:
Sit on your shinbones and put knees together ensure that your big toes are touching, and your heels should be slanted to the side.
Fold forward at the hips and keep your hands extended in front of you.
Push your hips back down towards the feet.
If you can’t move your thighs down, put a pillow or a folded blanket underneath them to support them.
Place your forehead on the floor gently or turn your head to a side.
Ensure that your arms are extended or let them rest along your body.
Take a deep breath into the back of your rib cage and waist.
Maintain this pose and relax for about 5 minutes while taking deep breaths.
Read Also: 10 Easy Yoga Poses for Beginners to Enhance Flexibility
3. Forward Fold
The forward fold is a standing stretch, it releases tension in your spine, hamstrings, and glutes.
It also helps to stretches your hips and legs. While doing the stretch, you will feel the entire back side of your body opening up and extending.
How to Do Forward Fold:
Stand and let your big toes touch with your heels slightly apart.
Place your hands on your hips and fold forward at your hips.
Push your hands towards the floor or put them on a block.
Don’t bother if your hands don’t touch the floor just let it reach as far as you can.
Slightly Bend your knees, let your hips joints soften, and your spine should lengthen.
Press your chin into your chest and allow your head to fall heavy towards the ground.
Maintain this pose for up to 1 minute.
4. Bridge
The Bridge pose opens up the chest and allows you to breathe fully.
The bridge poses also helps to stretch and stut the spine, this is the most difficult pose.
How to Do a Bridge Pose:
Lie with your back on the floor, keep your knees bent and feet firmly on the floor.
Use feet and arms to press into the floor and raise your hips towards the ceiling.
Lift your butt with your body.
Put your shoulders under your body and lock your fingers together then press your forearms to the ground.
This pose is a great exercise for people who sit for long periods.
If you have a job where you sit on the desk almost all day, these exercises will help improve your posture.
The Bridge pose counteracts the compression of the spine from long periods of sitting.
Read Also: Morning Yoga: 15 Minute Morning Yoga to Wake You Up
5. Pilates Swimming
To have a good posture is essential for dance students that they learn how to have a good one, they use Pilates during their training.
However, it is a move that anybody can do to strengthen their backs and to correct posture.
How to Do a Pilates Swimming
Lie with your face down on the floor and put your arms straight over your head. Raise your left arm and right leg, keep your elbow and knee straight.
Return your limbs to the starting pose then alternate with the right arm and left leg.
Conclusion
Correct posture has to do with everything in the body. The Bones, muscles, ligaments, and tendons are all able to function at an optimal level when you can sit or stand up straight, even the organs assume their proper position with good posture.
Anyone who slumps or slouches will find that this habit affects their ability to digest food and also causes difficulty in breathing they will also experience various aches and pains in their body.
Bad posture poses a greater physical problem as the body ages. Therefore, it is vital to learn how to have better posture at an early stage.
Most of these exercises teach you how to fix your posture very easily and you don’t require much or any equipment.
This means you can learn and improve your posture from the comfort of your home and while saving costs.