Exercises Can Help Improve Posture
Have you ever noticed yourself slouching while sitting or standing? Do you frequently feel stiff after sitting in one place too long? If so, it could be a problem with your posture.
Posture is the natural way we hold our bodies while sitting still or moving.
To maintain our posture, our muscles, tendons, and ligaments work with our joints to maintain our body’s shape. They keep us from falling over, which I think we can all agree is a really good thing!
Poor posture while sitting, standing, or exercising can lead to joint pain, headaches, neck and back pain, decreased lung capacity, poor digestion, and even injuries while working out.
Lots of things can lead to bad posture. These include slouching in front of a computer, improperly carrying heavy objects, poor-quality shoes, being overweight, and more.
But what about good posture? According to Healthline, the perfect posture does not exist because perfect bodies do not exist. Instead, what we should aim for is a good posture that results in a “neutral spine, where your muscle groups, joints, and ligaments are aligned in a way that reduces stress on them, keeps your body flexible, reduces fatigue, and helps maintain your balance.”
Harvard Health explains that good posture has these qualities:
- chin parallel to the floor
- shoulders even (roll your shoulders up, back, and down to help achieve this)
- neutral spine (no flexing or arching to overemphasize the curve in your lower back)
- arms at your sides with elbows straight and even
- abdominal muscles braced
- hips even
- knees even and pointing straight ahead
- body weight distributed evenly on both feet
Good posture will help our bodies develop strength, balance, and flexibility, which can lead to a decrease in the amount of pain we experience and even give us more energy.
To help you obtain and keep better posture, we found six fun exercises we think you will like. They aren’t too hard, and you can do them anywhere and without any equipment.
- Wall angels
If you have ever made a snow angel, you will think these are fun! Find a wall free of pictures or light switches so nothing falls on your head or pokes you in the back. Stand with your back flat against it, keeping your feet shoulder width apart. Make sure you are pressing your lower back and the back of your elbows, forearms, and wrists against the wall. While keeping your arms flat against the wall, slowly move them up and down in a small arc. Repeat ten to fifteen times.
- Wall slide
Since you’re at the wall already, let’s do some slides. These are easy! Stand with your back against the wall. Place your feet about twelve inches from the wall, but keep your back flat against it. Slide your body down until your knees are bent about 60 degrees. Then slide back up the wall. Do two sets of ten or as many as you are able.
- Sit to Stand
For this one, all you need is a chair or a flat surface to sit on. Sit at the edge, with your feet slightly behind your knees. Stand up slowly, but keep your spine and neck straight. Make sure you don’t bend forward. Then sit back down. Repeat ten to fifteen times.
- Single Leg Extension
Lie on your back on the floor. Bend your knees, making your feet flat on the floor. Place your hands behind your head. Begin by pressing your lower back into the floor while curling your head off the floor. Then slowly lift and bend one of your knees toward your chest. As you do this, straighten your other leg and keep it lifted about 45 degrees off the floor. Keep your back pressed against the floor. Switch legs. Repeat ten times for each side.
- Plank
All you need is the floor. While there are many different types of planks, we are just going to discuss a traditional plank. Lie prone on the floor, as if you are about to begin a pushup. Place your hands flat on the floor while keeping your arms straight. Extend your legs behind you. You will want to be on your toes, like you would be at the top of a pushup. Keep your entire body straight. Point your face to the floor. Hold this position until you can no longer do so. Rest for a couple minutes, then repeat as many times as you are able. Make sure you don’t allow your back to sag. You can also do this exercise on your forearms instead of your hands.
- Bridge
Lie on your back on the floor. Bend your knees and put your feet flat on the floor. Place your arms, palms down, on the floor next to your body. Take a breath in, then lift your hips off the floor. Create a straight line from your shoulders to your knees. Squeeze your glutes. Hold this position for five to ten seconds. Exhale and then lower your hips to the floor. Repeat ten times.
To improve your posture, add these exercises to your daily regimen. They only take a few minutes each day, and we bet you will be standing and sitting straighter and feeling better in no time!
