7 Exercises to Improve Posture
Do you know how important is it to correct your overall posture? A straight and flexible spine has the potential to provide you with lifelong wellness. But today, many people start experiencing the negative effects of poor posture at an early stage because they don’t perform exercises to improve their posture.
Planks
A good posture comes from a strong core. The classic plank exercise lights up a multitude of muscles in your core all at once. When this exercise is done correctly, it strengthens several abdominal muscles, shoulders, and back. Practice with palms lined up with shoulders and feet and legs together.
Crunch with Twist
This type of exercise works better for your abs and obliques. Lie on your back with your knees bent and place feet flat on the floor. Place your hands behind your head. While exhaling, lift your right shoulder off the floor, rotating towards the left. Rotate towards the center. Then while inhaling, lower your shoulder back to the floor. Repeat the same on the other side.
Dumbbell Side Bends
Although the exercise includes dumbbells, you can use cans of soup if you don’t have dumbbells. Stand with your feet wide apart, equivalent to shoulder’s width. Slowly bend to one side and return to the starting position. Repeat the same for the other side.
Back Extensions
For good posture you need to strengthen your back. Lie down on your tummy, extend your arms straight above your head. Keep your head in line with your spine and gently lift your shoulders as far off the floor as possible. At the end return back to the position.
Pilates Swimming
Pilates is an exercise that is essential for dance students. This move can help with a proper sitting posture. Begin with lying down on your tummy on the floor with arms straight over your head. Lift your left arm and right leg, and keep the elbow and knees straight. Lower your limbs back to the starting position and repeat with the other side.
Reverse Dumbbell Fly
This exercise helps to strengthen the upper back. Use two weights and hold one in each hand with palms facing each other. With your feet shoulder width apart, bend slightly forward at the waist and loosen up the knees. Raise your head up with eyes facing forward along with your arms to your sides until they are parallel with the floor. Slowly lower your arms and go back to the original position.
Seated Dumbbell Row
This exercise involves strengthening of the upper and the middle back. Sit on a chair and hold a light weight in each hand. Keep your palms facing each other, close to your body. Bend forward slightly from the waist and squeeze your shoulder blades together. At the same time, move your elbows behind you. Pause before slowly lowering the weights to your start position.
