5 Ultimate Exercises to Give You The Best Posture
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A good posture is an upright stature that is gotten when the body muscles are aligned properly, resulting in efficient movement.
Various benefits come with maintaining the right posture. It makes it easy to carry out different day to day tasks that involves frequent movements, bending, etc.
It also offers attractive physiques, boosting stability, attaining desired heights, along with other different health gains.
Research has shown that poor body alignment might hinder proper connectivity in the body joints. As a result, there may be unequal stress applied to the muscles that cause them to weaken and be imbalanced.
Here are the simplest yet productive workouts to help one achieve the right posture:
The New Crunch
- A crunchbegins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis while the hands can be behind or beside the neck or crossed over the chest. The new crunch exercise is also known as “curl-up,” and works the six-pack muscles (rectus abdominis) and the obliques, responsible for one’s postural gait.
Steps in doing the crunch:
• Lie faced up on a flat floor and bend your knees. Extend the hands to reach the knees, with your abdominal region pressed on the floor. Adjust the neck to keep up with the tension supplied when extending the arms.
• While in this same position breathe out deeply and raise your navel inwards and upwards, towards the spinal cord. Raise your shoulders and head from the ground, then back. Repeat the exercise for about three times.
• Extend both legs off the floor, with shins aligned on the floor and the knees bent. Repeat severally as well.
Single Leg Extension
This exercise trains your core muscles to work together to stabilize your pelvis.
- Lie on your back on a flat surface with knees bent and hands behind the head. Press your lower back region onto the surface and slightly raise the head.
- Deeply exhale while moving your navel inwards and upwards towards the spinal cord. Gently, pull your one knee towards your chest while still at the same horizontal position and fold the other leg with about 45 degrees off the ground. When your lower back arches above the surface, raise the leg a bit higher, pointing upwards with the other one retaining its 45 degrees position. Alternate the legs and repeat the procedure for a number of times.
- Fold both of your knees towards the chest then straighten them at an angle of 45 degrees off the surface, for a good performance. Still, with the lower back on the surface, move the hands in the other direction corresponding with the legs’ movement simultaneously.
Crossover is among the top exercises that help one’s posture. It helps in strengthening the transverse abdominis, shoulders, back muscles and obliques.
- Lie down facing upwards with your knees bent towards the chest, your chest lifted off the floor, and the abdomen pressed on the floor. Your hands should be placed behind the head.
- Inhale deeply to move your navel inwards and upwards directed toward the spine. Move one knee towards the chest, while straightening the other leg and simultaneously rotating your torso towards the bent knee. Switch the knees, alternating their position with the torso towards the bent leg. Repeat the process for up to ten times for making the cores stronger and better. Increasing the repetition of the process will make the process even more efficient.
Cobra Pose: Back Extension
This move will endow the strengthening of the muscles that run from the vertebrae set for preventing slouching, along with abdominal muscles.
- Facedown with your hands flat on the floor. Lie and straighten your legs, supporting your weight with the toes, pressed on the floor.
- Exhale deeply and move your abdominal muscles inwards and upwards towards the vertebrae. Stretch yourself as much as possible, while slowly moving the chest and head away from the floor with the help of back muscles only. Ensure not to push up with your hands for press-ups. Rest your hips on the ground, looking directly down to relax your neck muscles.
- Having done all this, slowly move towards the floor and retain your original position. Repeat the procedure up to five times and advance to a greater number with time. Repeat exercise until when you’ll be satisfied your lower back is strong enough. This will be a significant breakthrough for improving your posture.
- For a more intense Cobra Pose workout, work with the same procedure from the start but this time, keep your arms beside your head and have your elbows straight.
Yoga Sit-Up/ Pilates Roll-Up
this is a compound exercise where various body parts are worked to help in improving one’s posture. These parts include rectus, obliques, abdominis, and transverse abdominis.
- Lie facing upwards with your legs straightened and hands reaching over the head, with your feet flexed. Your lower back should be pressed on the floor.
- Exhale sharply and move your navel inwards and upwards directed towards the spine. Slowly roll up, with your hands below the head and slightly above the floor. Gently move up, with the head and shoulders up while curving the vertebra and pulling the abdomen inwards, and then, slowly move back to your original position. Repeat the same for a couple of times. Gently Progress subsequently to a higher number than you can comfortably handle. This will enable your core to get flexible and firm as time goes on.
- A more intense level of exercise can be achieved by crossing arms over the chest as one rolls up and down.
Other great exercises that are not discussed here but improves posture are Planks, Dumbbell, Back Extensions, Pilates Swimming, Shoulder Rolls, Seated Twist, and Kneeling Stretch.
Practice and exercise are major methods that can be used to achieve proper postures. Importantly, the participants in these exercises should be consistent with the methods while upholding the required standards.