Maintaining a correct posture is not just a question of aesthetics; It is essential for the overall health and well-being of the body. In fact, having good posture can prevent musculoskeletal problems, relieve chronic pain and improve quality of life.
However, in the modern world, where we spend many hours sitting in front of a screen or bent over mobile devices, keep correct posture can be a challenge.
Fortunately, there are a number of Effective exercises that can help straighten your back, strengthen muscles and improve posture overall; Let's discover them together!
Index
Exercises to improve posture
Shoulder Extensions
Shoulder extensions are an excellent exercise for counteract the hunched posture associated with prolonged sitting.
To perform them correctly, stand with your feet shoulder-width apart and your arms at your sides. Bring your hands behind your back, clasp them together, and gradually lift them upward until you feel a slight stretch in the front of your shoulders.
Hold the position for 10-15 seconds and repeat for 3 sets.
Bridge
The bridge is an exercise that aims to strengthen the muscles of the back, buttocks and abdominals, helping to improve overall posture.
Lie on your back with your knees bent and your feet flat on the ground. Slowly lift your hips upward, keeping your back straight and your shoulders on the ground. Contract your gluteal and abdominal muscles as you lift your hips.
Hold the position for a few seconds and then slowly lower your hips. Repeat for 3 sets of 10-12 reps each.
Chest stretch
Chest stretches can help counteract this problem by improving upper body flexibility and mobility.
To perform this exercise, stand with your arms extended out to the side at your shoulder height. Slowly rotate your body to the left, keeping your arms extended and your chest lifted.
Hold the position for 15-20 seconds and then repeat on the opposite side. Perform 3 sets on each side.
Plank
The plank is an effective exercise for strengthening the core muscles and improving spinal stability, helping to maintain correct posture.
Start in position push-up, with arms fully extended and body in a straight line from head to toe. Hold this position, contracting your abs and keeping your back flat, for 30 to 60 seconds. Repeat for 3 sets.
Neck Stretch
The neck is often an overlooked area when it comes to posture, but maintaining flexibility and mobility in this area is essential to avoid tension and pain.
Sitting or standing, slowly tilt your head to one side, bringing your ear towards the opposite shoulder. You will feel a slight stretch along the side of your neck.
Hold the position for 15-20 seconds and then repeat on the opposite side (do 3 sets on each side).
As you understood. maintaining correct posture is essential for the health and well-being of the body!
Regularly incorporating targeted exercises into your fitness routine can help strengthen muscles, improve flexibility and prevent posture-related musculoskeletal problems.
Practice these 5 exercises regularly to achieve better posture and enjoy the many health benefits that come with it.
Also remember the importance of maintaining good posture during daily activities, such as sitting at a computer or walking, to reduce stress on the body and promote long-term health.
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