Posture Exercises

While we hear about maintaining a correct posture since our childhood, most of us just keep on ignoring it. Sit upright, do not bend shoulders, do not slouch, are some of the common commands you might have heard, probably from elders. Well, you might understand the importance only when you start experiencing the problems caused due to a wrong posture. Correct posture is known to be as important as right food, enough sleep and regular exercises for having a healthy body. If your posture is not corrected, it can cause back pain. It can also lead to other problems such as tight, achy muscles in back, neck and arms, joint stiffness and fatigue as well.

Whether you have a wrong posture or not can be easily tested using a mirror. Just stand facing it and check whether your head is straight, neck not tilting towards left or right, shoulders are in level, ankles are straight and there is equal space between your arms and sides. Next, check your side view, head is straight, shoulders not bent forward, chin exactly parallel to floor, stomach flat, lower back has a small curve, forwards creating a hollow back. If the answer to one of these is no, then you have a wrong stance. Just move on to the posture exercises to have a healthy body.

Chin Glide

Keep your shoulders relaxed, bring teeth together and slowly glide your head about ¼-1 inch backwards, do not tilt it. Hold the position for about 10 seconds and relax. Repeat twice.

Shoulder Blade Squeeze

You'll need a chair for this exercise. Sit upright on the chair, rest your hands on your thighs. Now start moving your shoulders backwards, squeeze your shoulder blades together. This will help correct drooping shoulders. Repeat 5 times.

Chest and Shoulder Stretch

Extend your arms sideways and bring them in level with your shoulders. Bend your elbows and squeeze your shoulder blades by moving them backwards. You must experience a stretch along the front side of your shoulders and your chest. Hold this position for 10 seconds and relax. You must perform 5 reps.

Breastbone Lift

Again sit upright on a chair and lift your breastbone, a few inches high. Move down your shoulder blades together. Hold the position for 10 seconds and then relax. This exercise is very helpful for lower trapezius muscle strengthening. Repeat 5 times.

Abdomen Tuck-in

You need to concentrate on the breathing pattern while performing this exercise. Sit upright on a chair. Start by inhaling deeply and expand your chest. Now exhale slowly, draw the air out from your lungs. Now squeeze your tummy in and hold. Maintaining the position, inhale deeply to expand your chest and hold for 10 seconds. Relax and repeat twice.

Performing the aforementioned exercises will help you correct your posture. Apart from these, make sure you stand and sit upright. Do not bend in your back while sitting, this is the main cause of most of the problems associated with the spine. Do not lock knees while standing, keep them relaxed. Following minor rules of right posture can help you stay away from a lot of health problems, then why not follow them! Remember good posture means good health!