Good posture benefits your health; physically, mentally, and socially beneficial for enhancing personal appearance. If you maintain a poor posture for a long time you will develop back and neck pains besides facing breathing complications. The good news is that you can start practicing basic exercises at home every day to build better posture.
1. Wall Angels
The described starting positions are as follows: Standing with back leaning against the wall while legs are placed approximately 6 inches away from the wall. It is important however that your back be placed firmly by the wall. Stand with your hands raised and at shoulder level with the elbows flexed to 90 degrees. Another thing is to push your palms and elbows firmly against the wall that is situated behind you. Hold for 2-3 seconds. Slowly raise your arms above the head, side by the side, and shoulders should remain lengthened downwards during the whole process. Bring your arms up as over and through your head as are able let your chest open. Take 2-3 seconds before slowly bringing the arms back to the initial positions by the side of one’s body. Repeat for 10 reps. Ensure that low back is not arched as you perform the next step of raising your arms. This exercise is important, as it extends your chest and shoulders and helps undo the affect rounding has.
2. Chin Tucks
Extend your arms, put your hands in correct placement, shoulders back, chest out, stomach muscles tight, head up. Very gently pull your chin straight back towards your neck in one slow, continuous movement, while trying to maintain a neutral head and neck position throughout the stretch. Do not lower your chin or tilt the head to one side, and definitely do not look upwards or down while speaking. After that, inhale for 5 counts, then exhale and go back to the initial position of your head. This will help in a way to strengthen deep neck flexors. Repeat for 10 reps. Do a few sets per day. It is important that you do not tuck your chin too much. Take steps back only just far enough that it leaves a twinge of discomfort.
3. Shoulder Blade Squeezes
Stand or sit tall. Make sure your shoulders are relaxed and that the palms of your hands rest alongside your body. Now gently tug your shoulder blades down and back as you breathe in and imagine the tops of your shoulders pulling towards one another. Do not contract your shoulders up. Ensure that you hold the squeeze at the top for five seconds before slowly returning to the bottom position. Repeat for 10 reps. Avoid putting much of the force on arms or the front of your shoulders, try to pull with your mid back instead. To condition mid-back, use a few sets in a day.
4. Neck Stretches
For correct posture, one should either sit or stand with your back straight. Bring the cup in your right hand towards the right cheek without moving your head and move the head back as if to give the right ear a gentle drop towards the right shoulder as if the right ear is trying to kiss the right hand cup; do this until a mild pulling on the left neck muscles is felt. Breathe in for 20-30 seconds before rising your head back to the middle position. Repeat on the opposite side, bring your left ear down towards your left shoulder. Take slow and passive approach and do not exert yourself. This stretch will benefit especially for those who position their neck unnaturally in a certain manner for a long time.
5. Thoracic Spine Rotation
Stand with your back straight and then sit with your buttocks touching the very edge of a chair, your feet placed a little farther apart than shoulder-width on the floor. Put your palms at the sides of this chair. Nod your head down a little and flatten your lower jaw as you roll your upper back to the right, imagining that your chest is turning to the right to create a stretch from your shoulder-blade to the opposite collarbone. Wait for 5 seconds before turning your chest to the left side as you exhale. That is one rep, do 10 reps, do it slowly. This rotation destines your upper back movement.
6. Bird Dogs
You begin the exercise by placing yourself on your hands and knees ensuring your back is flat on the floor. Engage your core muscles. Stand with your right foot forward and left leg back: raise your right arm straight out in front of you, and at the same time raise your left leg straight back, both to the height of the parallel position. Make sure your body is aligned straight from your fingertips, down to your toes. Stay there for 5 seconds before slowly coming back to seating position. Repeat on the opposite sides opening the left arm to the front and placing right leg behind. Complete 10 reps per side. As many as this exercise aims at the muscles around spine to support and enhance posture.
7. Planks
Start in a standard plank position propping yourself on your forearms and then resting on the toes. Maintain a straight back – no bending or sagging from top of the head right down to the heels. Round your shoulders backward and downwards your spine and accordingly contract your abdomen muscles. Keep your stretch here for 20-30 seconds before slowly letting go down to your knees. Stop and rest for several seconds then do this again if possible for 3-5 total sets. Warm up slowly because what follows becomes relatively simple. These exercises work really well to enhance your overall core, which can then enhance balance.
These exercises should be done in a regular manner while waiting for results. Ideally, you’ll even out any postural issues that may have arisen and experience the benefits in regard to posture, looks, abdominal muscles and back. The new found improved postures should also be backed up by applying care and attention to your daily sitting, standing, walking and sleeping postures.
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