Performing these exercises not only improve posture, but also influence our self-esteem and we can avoid physical pain later.
Having a good body posture not only improves physical appearance and self-confidence but also plays a decisive role in the prevention of injuries to the joints, muscles and bones.
Currently, a sedentary lifestyle is one of the main reasons why many have adopted incorrect positions that can cause, little by little, difficulties in their health.
The main problem is that some are not aware of it and do not fall into account until they have some kind of associated ailment.
Fortunately, there are a series of easy to perform exercises that can be applied when you have problems to have a better position.
On this occasion, we want to share 7 of them so that you do not hesitate to practice them when you get home or in one of the guidelines in the office.
1. Thoracic breathing
Breathing exercises are a good way to start improving posture. These require a special position of the body that reduces muscle tension and other symptoms derived from the bad positions.
How to do it?
- Sit on a rug, cross your legs, contract your abdomen and make sure your back is straight.
- The shoulder blades have to stretch to each other, and the shoulders look down and back.
- You’ll have to get the ribs to move while the belly is still.
- When the chest is inhaled it expands, and when it exhales, it contracts.
2. High Heel
Rather than elevating the heel, this exercise seeks that the back and shoulders adopt the best position.
How to do it?
- Stand up straight, with your arms on both sides of your body and your feet together.
- Extend the arms to the front and, as you raise them towards the top of your head, take off the heels of the ground.
- Slowly lower your arms until you return to the initial position and repeat the movement about five times.
3. Chest stretch
With this activity, you will reduce the feeling of heaviness that occurs in the back because of sitting for a long time in an inappropriate position.
How to do it?
- Extend your arm over the edge of a wall or door and then lean forward as far as you can.
- Stay stretched for a few seconds and repeat the action with the other arm.
- Makeup to three sets with each arm.
4. Backstretch
The lower back and the shoulder area are the most affected by the constant adoption of bad postures.
Through this stretching exercise, you can relax these areas while achieving a better position.
How to do it?
- Place the arms behind the head and stretch the back on a soft surface, preferably with something circular that protrudes.
- Stretch your back as much as you can and try to hold the posture for a few seconds.
- Make 3 repetitions.
5. Iron
Plate exercise has become quite popular because it has shown that a large part of the body’s muscle groups works.
This movement requires resistance and helps to keep the back straighter for a more appropriate posture while walking and remaining seated.
How to do it?
- Face down, lean on the floor on your forearms and the tips of your feet.
- Neither the thorax nor the hip should be hung. The body must form a straight line and the abdomen must remain contracted.
- Resist for 20 or 30 seconds, rest and repeat 3 times.
6. Pelvis lift
Pelvic lift is a resistance movement that in addition to improving posture serves to strengthen the lower back, buttocks and legs.
How to do it?
- Lie on your back, with your arms at your sides and your knees bent.
- Lift the pelvis with care, pressing the feet hard and keeping the abdomen contracted.
- Stay in this position for 20 seconds and return to the ground.
- Repeat it three times.
7. Straight back
This simple exercise is perfect to make sure you maintain proper posture while sitting in the office.
The position that is adopted for a few seconds serves to straighten the back and open the torso.
How to do it?
- Sit on a mat with your legs stretched out and form a right angle between your torso and your legs.
- Put your palms on the mat for support and straighten your back keeping your eyes straight ahead.
- Hold this position for 30 seconds and rest.
With the practice of all these exercises, you will be working the muscles involved in the correct body posture.
In general, this consists of keeping the head aligned with the back, the abdomen flat, the shoulders pulled a little back and the chest high.