How To Have A Perfect Posture With The Help Of These Ten Exercises

Nov 20, 2018

Slouching and hunching over isn't just visually unappealing: it's also terrible for your back and spine. In the modern world, it is not abnormal to spend much of the day sitting in an office chair. Sitting and allowing the spine to be in curved improperly puts extreme pressure on your back. Additionally, maintaining good posture is critical for having healthy blood circulation. To keep your core feeling great, try these simple yet effective stretching exercises.

Whenever stretching or completing any type of exercise, it's important to remember to warm-up the body and get the blood flowing more freely. Lying on your back, stretch your arms above the head while extending the legs and toes away from you.

This is a full body stretch that wakes up every part of you. After extending, bend the knees, bring the legs into the chest. Alternate until you feel loose.

Channel your inner-yogi with this feel-good yoga pose. Roll over onto your hands and knees, aligning the wrists underneath your shoulders and knees underneath hips. Breathing in, push the chest and stomach toward the ground, arching the back and looking toward the sky. On the exhale, round the back like a cat.

Another yoga-favorite, ball pose targets the entire back. Lie on your back, bending the knees and bringing them into the chest. Now, lift your head and try to touch your knees with your chin. Hold the stretch for at least 20 seconds if possible, taking care to breathe throughout.

This one has the added bonus of also being great for digestion, massaging the internal organs. Lying flat on your back, spread yours arms to a capital "T" position. Bring one knee toward the chest, crossing the leg over and placing it on the ground, while gazing in the opposite direction. Hold, then switch sides.

Having a solid core includes having strong abdominal muscles. From your back, place a box or other large object under your legs while maintaining them at a 90 degree angle. Roll up, pressing the lower back into the ground and engaging the core. You are basically completing a sit-up with the legs kept at 90 degrees.

Strong yet relaxed glutes also play a role in back health. Lying on your back with the feet pressed into the floor, cross one ankle over the opposite knees. Pull the supporting thigh toward your chest, stretching the glutes while keeping the lower back pressed firmly into the ground.

From your back, bend the knees so that the feet are flat and sturdily against the ground. Cross one ankle over the opposite knee. Now, lift the opposite shoulder, crossing and reaching toward the knee. This will stretch the hips and shoulders while working the abdominals, as well.

Flip over onto your stomach. Keeping the spine aligned, stretch the legs and feet while extending the arms in front of you. Lift simultaneously, either holding or pulsing in a swimming motion.

With one forearm planted into the ground, hold yourself in a plank on one side. Tap the thighs down then raise up again. Repeat 10 times, then switch sides.

While on your knees, place a roller between your thighs and belly, holding it with your abs. Clasp arms behind your lower back, then touch your head to the ground in front of you, maintaining slow control.

These exercises can be done anywhere, anytime and with minimal to no equipment. By completing them regularly, you will both strengthen the muscles and allow the back to relax when erect, feeling good and looking good. Enjoy the workout and pass it along to others too!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!