Exercise to Improve Posture Part 1

We all know that the more you move throughout the day the better. And between working from home, stay-at-home orders and closed fitness centers, it can feel impossible to move enough, let alone get 10,000 steps (or more) a day. So what can you do when you’re forced to spend prolonged periods of time sitting at home, don’t have a standing desk and can’t move as much as you’d like?

Besides moving more throughout the day and aiming to get regular exercise, there are several other things you can be mindful of if you sit a lot. Here are some tips on how to improve posture while working :

Hand on Back

  • Sit up tall with your pelvis upright as if it were filled with water, none spills.
  • Place the back of your hand on the small of your back. Draw your shoulder blade towards your spine as you slowly lift your hand away from your body.
  • Repeat for 15 repetitions on each arm.

Seated Cobra

  • Keeping your pelvis upright, place your hands with your fingers facing downwards on your pelvis bones so that your pinkie fingers are touching in the middle of your spine. Use your hands to help you maintain an upright posture and a stable low back.
  • Keeping your chin tucked into your chest, gently arch backwards so that your chest opens up and you feel a gentle stretch across your collar bones.
  • Hold this position for 2-3 breaths.
  • Repeat once for a total of two repetitions.

Need some inspiration to exercise your mind as well? Tap to learn more > https://empress2inspire.blog/2020/08/23/tips-to-exercise-your-brain/

Side Bend

  • Raise your right arm above your head, maintaining a gentle bend in your elbow. Act as if there is a strong pulling you up from the crown of your head to find length in your spine. Being to gently lean to the left side, allowing the bend to come from your ribs (right side of ribcage should open as the left side closes).
  • Hold this position for 3 breaths.
  • Try to maintain balanced weight between your hip bones
  • Repeat for 3 repetitions on each side

Come back tomorrow for more exercises. We all need them.

Reference : https://i.pinimg.com/originals/b7/f2/18/b7f218f91efaa418ff80215cd2fce648.png

14 Comments Add yours

  1. the greatvincent says:

    I hope this will help stop back pain great stuff.

    Liked by 2 people

    1. GS says:

      “Sit up straight” is probably something you heard a lot as a kid – and with good reason. When you stand or sit, with good posture, it keeps your body healthy and looking its best. Good posture isn’t just a nagging command from etiquette tyrants. There are real benefits to holding your body in proper alignment.

      Liked by 1 person

      1. the greatvincent says:

        Well…I’ll try that if I don’t complain you know I’m good if I complain then it is what it is

        Liked by 2 people

    1. GS says:

      Improving your posture will most definitely help you lose weight. Ensuring that your postural muscles are working correctly helps your body become increasingly efficient. This includes helping you lose weight and as a result, tone your body. Poor posture is the same as poor skeletal alignment.

      Liked by 1 person

    1. GS says:

      Your body is designed to stand in a “neutral” position in which your pelvis, head, and torso are in a stacked position. Forward head, tilted hips, and overly curved spines put stress on muscles in ways they aren’t designed to endure. And, over the long term, this stress causes pain – usually in your back. When you have good posture, you use the muscles that support your spine properly. Plus, the bones, joints, ligaments, and other connective tissue also all cooperate to keep the entirety of your back feeling less strained and stressed. Standing and sitting with good posture uses your muscles in the way they were designed, so your body – especially your back – feels better.

      Liked by 2 people

    1. GS says:

      Cool I am glad you vetted the post. Thank you

      Liked by 1 person

    1. GS says:

      Thank you for sharing

      Liked by 1 person

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