5 Exercises That Will Help You Build A Good Posture

Did you know that having a good posture can make your personality bold, attentive, and your attire look better? Well now, you do. Furthermore, it can also make you look slimmer & fitter.

Simply envisioning a bold and fit personality while you are busy slouching wouldn’t do you much good now, would it? The only way to achieve a posture that will lead to your desired fit personality would be achieved when you stop slouching.

When it comes to exercises to reduce slouching and attain a better back posture, you can perform exercise routines such as pilates, yoga, and bodyweight workouts that focus on the neck, shoulders, and back. Tightening and strengthening your core — the muscles closest to the spine, is also another way that can help improve your posture.

If you are looking for specific exercises that will help you build a good posture, we bring to you 5 of them as below.

1. The Chest Opener

The-Chest-Opener

The chest opener is an exercise that allows you to open and stretch your chest. It is beneficial to you if you spend most of the day sitting, which tends to make your chest move inward. This exercise will help you strengthen your chest while helping you stand up straighter.

Here’s how you can do this:

1. Stand with your feet apart about the gap equivalent to your hip-width.

2. Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.

3. Keep your head, neck, and spine in one line as you gaze straight ahead.

4. Inhale, as you lift your chest toward the ceiling and bring your hands toward the floor. Exhale while you come back to your original position.

5. Repeat this routine 10 times.

2. Cat & Cow Stretch

Cat-Cow-Stretch

Practising cat-cow stretches helps relieve tension in your torso, shoulders, and neck while promoting blood circulation. It applies pressure to your spine by freeing up the muscles around it. This provides better flexibility that will act as a catalyst to your posture.

Here’s how you can do this:

1. Come on your hands and knees with your weight balanced evenly between all four points.

2. Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.

3. Exhale and arch your spine toward the ceiling and tuck your chin into your chest.

4. Hold every position for 5-10 seconds.

5. Perform 10 reps without any breaks.

It is advisable to practice its standing variation- Standing Cat & Cow, if you’re unable to perform it on the floor. For this, you need to follow the same steps but being in a slightly squatted position.

3. The Superman

The-Superman

The Superman is a bodyweight-based exercise that consists of isometric holds in an extended spine position. It targets your posterior chain muscles, including your glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up or for muscle activation or mobility anytime.

Here’s how you can do this:

1. The starting position is to lie face down with your arms and legs fully extended.

2. Exhale and raise your arms, chest, and legs off the floor for two counts.

3. Hold the position for 10 seconds, and while inhaling slowly, lower your arms, chest, and legs back to the starting position.

4. Repeat for a complete set.

5. Perform 10 reps for sufficient pressure on your muscles.

4. Downward Facing Dog

Downward-Facing-Dog

The downward-facing dog pose helps to relieve back pain while also strengthening and aligning your back muscles. It is a forward bend that can be used as a resting pose to balance out your body. Performing this exercise regularly can help you improve posture.

Here’s how you can do this:

1. Standing in an erect position, bend down to place your hands right in front of both your legs.

2. Move your upper body ahead with the help of your hands- hand walk 3 steps.

3. Keep your knees and hips lifted to hold your sitting bones up toward the ceiling.

4. Bend your knees slightly, lengthen your spine by stretching your shoulders back and tuck your chin into your chest.

5. Keeping your heels slightly lifted, and hold the position for 10 seconds.

6. Follow these steps 10 more times.

5. Bhujangasana

Bhujangasana

Bhujangasana or the cobra pose is considered as a reclining posture. It claims to have therapeutic effects on your muscles and thigh muscles. This asana benefits people who have experienced spinal injury. This is also an excellent exercise that aids your digestive system.

To do this:

1. Lie on your stomach, straighten your legs properly with your arms close to the body and place the elbows outward.

2. Raise your forehead while inhaling slowly, then raise the neck and finally the shoulder.

3. With the help of the back muscles, keep your chest high.

4. Now, slowly move the neck towards your back so that your posture resembles a cobra or a snake.

5. Hold this position for 10 seconds.

6. Finally, exhale to bring your chest, shoulder, navel, and forehead down.

7. Repeat this routine 10 times.

Conclusion

A good posture allows muscles to work more efficiently, allowing your body to use less energy and, therefore, preventing muscle fatigue. Apart from this, it also brings in more confidence within you while also enhancing your personality. Exercising regularly can help reverse the stiffness and promote flexibility . However, it is advisable to use a yoga mat to perform these exercises.

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