It’s not always easy to improve posture. After spending years with bad posture old habits are hard to break.
When you ask someone about posture, the vast majority will say back pain is due to their work. They need to sit for a long time, every single day, at a computer. So, the most basic solution for this is exercise. Just getting up at short intervals of time, walking around for a minute or two. This can help, but to take it a step further to improve posture follow these 3 simple exercises:
This is a great exercise if you have a tendency for forward-head leaning. You can do this either standing or sitting. Just make sure that your shoulders are rolled back and down. Then look straight ahead and place 2 fingers on your chin. You should now slightly tuck your chin and move your head back. Hold this position for 5 seconds. Make sure that you repeat it 10 times.
Find a wall and put your back, head, and glutes against it. Make sure that your knees are slightly bending and move your arms up while bending your elbows. You should be able to form the letter “W” and you should hold the position for about 3 seconds. Then, you’re going to try to form the letter “Y” by straightening your elbows and moving your arms up. Hold the position for another 3 seconds. Repeat the exercise 10 times.
The goal of this exercise is to strengthen your upper back muscles. You’ll need a resistance band. Sit on the floor. Your legs should be extended forward. Next, grab the resistance band and place the middle around the bottom of your feet. Then, cross one side over to the other side for form the “X”. You should have the end of the bands extended with your arms. Once you’re in this position, pull the band towards your hips. You’ll need to bend your elbows but make sure they are pointing backward. Hold for a couple of seconds. Repeat this exercise throughout the day.
There are more exercises to improve posture that you can find here. However, these are relevant and will help you improve your posture.
You can also improve your posture without a workout. One of the best ways is to get a posture corrector brace.
I plan on testing every posture corrector you can buy including braces, posture solutions at a computer, posture chairs, and smart posture devices. I blog about the products here. Drop me a line anytime for questions and I'll try to help!
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