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It’s no secret that good posture is key for both your physical and mental health. But it can be difficult to stay in the correct posture all day and bad habits or injury can cause you to fall out of line. Fortunately, there are several exercises that can help you improve your posture and regain good form without breaking a sweat. Let’s take a look at five simple exercises that you can easily do at home or at the gym for a better posture.
Simple Steps to Straighten Up
Start by taking stock of your posture. Straighten your back, keep your shoulders square and gaze forward. Your eyes should be looking straight ahead while your chin should be parallel to the floor. This is what good posture should look like when standing and sitting. Then, take some time to figure out why your posture has gotten out of line. Are you sitting too much at work, or do you need to strengthen your back and core? Once you’ve identified the issue, you can begin doing simple exercises that will help you regain good form.
Build Better Posture with These Exercises
Below are five exercises that you can do to improve your posture, regardless of why it might have gotten bad in the first place. Each of these exercises can be done without any additional equipment and can easily fit into your daily routine. They’re simple, effective, and can help you keep your body aligned and your posture straight.
- Cat-Cow Pose: Kneel on all fours, with your wrists and shoulders aligned. Then, arch your back, like a cat, and round it, like a cow. Repeat for 10-15 repetitions.
- Chair Wall Squats: Stand with your back against the wall and keep your feet shoulder-width apart. Slowly slide into a squat position, maintaining your back and shoulders against the wall. Hold for 10-15 seconds and then slowly slide back up. Repeat for 10-15 repetitions.
- Standing Side Bends: Stand with your feet shoulder-width apart and your arms at your sides. Slowly bend to one side and hold for 10-15 seconds. Then, slowly bend to the other side, hold for 10-15 seconds. Repeat for 10-15 repetitions.
- Cobra Pose: Lie on the floor, with your palms flat on the mat and your elbows bent. Push your upper body upwards, while keeping your hips on the floor. Hold for 10-15 seconds and then slowly lower your body back down. Repeat for 10-15 repetitions.
- Standing Wall Push-Ups: Stand side-on to a wall, with your feet shoulder-width apart and your arms outstretched. Slowly lower your body towards the wall, keeping your back straight, and hold for 10-15 seconds. Push yourself away from the wall, and repeat for 10-15 repetitions.
Get Ready to Regain Good Form
As with any exercise regimen, it’s important to warm-up before doing the exercises listed above. Start by doing some light stretching for your back and core and then move onto the exercises. You should also make sure to do the exercises in the correct form, and with correct technique. If you’re unsure of the correct form, it’s best to speak with a professional fitness trainer who can help you do the exercises safely and correctly.
Strengthen Your Core for Improved Posture
It’s important to keep in mind that these exercises are only part of the equation. It’s still vital to focus on strengthening your core if you want to have good posture. Core exercises can help to keep your body aligned and can make it easier to maintain good form. Try to add a few core exercises to your daily routine to ensure that your posture is at its best.
Unlock Your Natural Posture Potential
By focusing on the exercises mentioned above, you can get back onto the path to good posture. Make sure to warm-up before doing any exercises, and take the time to make sure that you’re doing the exercises correctly. Once you’ve added these exercises to your routine, you’ll soon be standing and sitting with good form, and you’ll be able to enjoy the benefits of improved posture and better overall health.
To conclude, good posture is essential to your health. You can easily improve your posture and regain good form with simple exercises that can be done at home or at the gym. Make sure to warm-up and pay attention to the correct form and technique. You should also focus on strengthening your core to help maintain good posture. With just a few simple exercises, you can unlock your natural posture potential and get back to good form in no time.
- Baker, J. (2013). The Complete Guide to Home Fitness. D&F Scott Publishing.
- Rutland, C. (2015). The Posture Workout: Exercises to Improve Your Posture & Health. Random House.
- Hoffman, J. (2017). Ultimate Guide to Correct Posture: Sit, Stand and Move with Confidence. Ulysses Press.