Bad posture puts people like you and me in a slump. Literally. About 8 out of every 10 people have bad posture. If you spend hours in front of your computer every day, then it’s very likely that you’ve already developed it. Fortunately, it’s not permanent. Lucky for us, there are posture exercises we can perform regularly to help correct our “crouchedness”.
Before we talk about the steps of each of these poor posture exercises, it’s important to perform them at a pace. Start by doing one set of steps once a day for about a couple of weeks or so. When you’re used to them, pick up your pace and increase the frequency to about three to four times a day. Whenever you feel like your posture is getting weak, perform any one of these exercises as soon as you can.
Working On Your Mid-Back
This series of steps is called the mid-back makeover. First, stand with your shoulders relaxed. Then lift up your arms and extend them at shoulder level with your palms facing up (slightly bend your elbows as you do this). Now, slowly squeeze your shoulder blades together. You will feel the front of your shoulders and your chest “stretch”. Hold that position for 5 seconds then relax. Do this five times.
Working On Your Chin
Called the chin glide, this exercise is particularly appropriate for people who have a habit of craning their necks. Stand or sit up with your shoulders relaxed. Gently bring your teeth together and slowly glide your head backwards about 1/4 to 1 inch in a straight line parallel to the floor. Don’t tilt your head as you do this. Make sure you keep your shoulders relaxed as you perform the glide. Hold the position for about 5 to 10 seconds. Repeat the steps two to three more times.
Working On Your Pelvic Bone
Among the exercises to improve posture, this is the most interesting and recommended since it basically trains your pelvic bone to properly support your spine. First, you need to stand with your shoulders relaxed (following proper standing posture). Relax your hips and slightly clench your buttocks to make them protrude a bit.
Place your thumbs at the base of your ribs, one on each side (near the part where it gets ticklish) and the rest of your fingers on your hip bones. Tuck your buttocks by slightly clenching them more so that your thumb lines up with the rest of your fingers. Hold this position for 5 seconds. Repeat the steps at least three more times.
These wonderful improve posture exercises should help repair the bad posture you’ve developed along the years. Remember to manage your pace and increase your repetitions each week. Before you know it you’ll have your good posture back!
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