Many people don’t realize they’re slouching unless someone points it out or they’ve earned the nickname “Hunchback”.
Sometimes caused by weak muscles or sitting for long periods, slouching can strain the upper and lower back.
The habit has other unwelcome side effects, like putting additional pressure on spinal discs, discomfort in the back, neck, and shoulders, and digestive problems.
Thankfully, there are ways of combating slouching by concentrating on strengthening the core muscles. Of course, this entails breaking out a sweat.
There are no shortcuts to improved posture, and that’s why we’re going to share with you six types of exercises to stand tall with confidence.
#1. Pilates
Fit&Well suggests Pilates exercises for people who spend their day behind a desk. The simple bodyweight movements can be incorporated into your current exercise routine.
Standing Pilates gets you moving functionally, building strength and mobility. Pilates breathing techniques are important to help enhance the experience.
There are two breathing techniques. Lateral breathing expands the rib cage while keeping the abdominal muscles engaged. Similar to yoga breathing, diaphragmatic breathing deepens your breath by engaging the diaphragm.
Pilates experts suggest lateral breathing when doing standing Pilates. It promotes core engagement and stability.
The expansive breath pattern supports proper alignment and enhances the efficiency of each movement, advises The Pilates Circuit.
#2. Planking
The humble plank is probably the most underrated exercise. It’s also the most underestimated. Who would have thought holding your body up with your forearms and feet could be exhausting?
Yet, holding a plank position has several benefits besides strengthening the core muscles. Don’t forget that working your core is perfect for mobility, pain relief, flexibility, and balance.
If you’re doing it correctly, you’re promoting good posture, says Real Simple. So, your core muscles support the spine and keep the body upright.
#3. Wall Slides/Tilts
Also referred to as focused pelvic tilts, wall slides require no expensive exercise equipment. The movements strengthen the core muscles by making you aware of your poor posture.
Posture starts from the ground up. Stabilizing the lower body improves overall alignment.
Wall tilts correct a curved posture by activating the upper back muscles, keeping the shoulders back, and strengthening the chest, spine, and trunk, posture expert Steven Weiniger tells US News Health.
#4. The Bridge
Back pain is one of the most common ailments resulting from poor posture. Those who do yoga will know this as the bridge yoga pose.
The bridge works the quads, glutes, lower back, and abdomen. Not only does it strengthen these muscles, they work together as one unit, improving balance and stability in the pelvic area.
Yoga instructor Stephanie Mansour writes on Today.com that clasping your hands under your lifted glutes in the final pose opens the chest and shoulders, helping to improve posture.
Mansour mentions a common mistake that some people make. The bridge pose stabilizes the core. However, letting the knees spread wider than the hips reduces that stability. Keep your knees hip-width and feet close to the glutes for better support.
#5. Neck Stretches
Neck stretches loosen tight muscles in the neck and shoulders. The exercise is pretty simple. The goal is to increase the range of motion and mobility.
Start by sitting up straight, turning your head right, holding for five breaths, then repeating on the left.
The University of Mississippi Medical Center advises moving gently and slowly with each exercise. Focus on taking deep breaths instead of holding your breath. You must hold stretches for at least two minutes to see a change in muscle fibers.
Another neck stretch worth doing is the neck extension. Sit straight on a chair, tilt your head toward the ceiling, hold for five breaths, and repeat 10 times.
#6. Cat-Cow Pose
Also a yoga pose, Cat-Cow improves balance and posture. The synchronized breath movement is a great relaxant, especially when you’ve had a stressful day.
Start in a tabletop position on a yoga mat. Inhale, round your spine, tuck your chin, and lift your belly into a cat pose. Exhale, drop your belly, arch your back, lift your head, and squeeze your shoulder blades into a cow pose.
The stretching routine has several benefits, including increased mobility, improved posture, and healthy digestion.
Straightening Up
What does good posture look like? For one, it is known to improve the mood. The connection between posture and emotion is well documented.
Psychology Today explains that a collapsed posture is associated with sadness or depression. Standing in an upright position enhances positive feelings like confidence and happiness.
When aligning your spine, you use your muscles properly without putting pressure on your joints and bones.
Strengthening your core muscles (back, hips, and pelvic floor) stabilizes your spine and provides a foundation for your body’s movement.
What are you waiting for? Get moving, and soon you’ll see the results of good posture.
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