Do you have a tendency to slouch?
Or perhaps you spend long hours sitting?
Either way, the way you carry yourself is more important than you think.
If you only thought bad posture is bad for your back, well, you might want to rethink.
Besides the locomotor discomfort, slouching is also responsible for:
- Injuries, especially of the back, hips, foot, and knee
- Muscle atrophy and weakness
- Nerve compression
- Muscle strain
- Digestion issues
- Difficulty breathing
- Poor circulation
- Joint pain and discomfort
But, luckily for you, you don’t need a lot to correct your posture.
Here are some tricks that I personally use to keep my posture correct throughout the day.
Correct Your Bad Posture with Simple Exercises
Upright Snow Angels
Prevent the resemblance with the Hunchback of Notre Dame by committing to this exercise. Here’s what you need to do:
- Keep your knees slightly bent as you press your lower and upper back and head against the wall.
- Press the back of your arms against the wall keeping your fingers pushed against it.
- Move your arms above your head slowly while your body is pushing against the wall. It should look like a standing snow angel.
Repeat this exercise 10 times.
Pectoral Doorway Stretch
After a few hours on a chair or after cooking, I usually like to do this exercise to open my chest and stretch it. Here’s how you can do it:
- Stand inside the doorway with your right arm at 90 degrees and your forearm against the doorframe.
- Your bent elbow should be at shoulder height. You can grab the door frame too.
- Rotate your chest to the left for a good stretch. You should feel it in your chest and front shoulder.
Hold for 30 seconds then repeat with the left arm.
Broom Shoulder Stretch
I love this exercise and I do it every time I feel my shoulders tight or tensed.
Ready to loosen up?
- Hold a band, broomstick, or pipe in front of you with an overhand wide grip.
- Slowly lift it over your head and all the way around and back until you hit your buttocks.
Do 10 repetitions slowly and never push yourself if you feel anything hurts.
This exercise does wonder for back pain and it also improves posture:
- Go on your hands and knees, palms under your shoulders, and knees below your hips.
- Breath in, pull your belly in and stretch your back like a cat with the tailbone and head dropping and back curving.
- Move back to the initial position the extend your head and tailbone up without your abs getting lazy.
Repeat 5 times.
Upper Trapezius Release Exercise
This is a great exercise for people who suffer of muscle fatigue and spasms.
Here’s what you can do:
- Place your arms at your sides with your palms facing up.
- Bring your shoulder up to your ear. Squeeze for 3 – 4 seconds then relax.
Repeat 10 – 14 times.
This exercise increases your flexibility and reduces pressure on your spinal nerves.
Here’s what you can do:
- Sit straight squeezing your shoulder blades together.
- Slowly tuck your chin back making a double-chin. You can guide this movement with your finger.
You shouldn’t feel any pain, a stretch at worst. Hold your chin tucked for 15 – 20 seconds and repeat 3 times.
These exercises, although simple, are very effective. And if you don’t believe me, try them for a few days and let me know how it went.
However, if you feel any pain or discomfort, stop doing them immediately and ask your doctor what exercises you can do to improve your posture.
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To your health!