Due to a sedentary lifestyle and a huge number of gadgets, many people suffer from slouching and problems with the spine.
It may seem minor at first, but chronically “slumped” posture can lead to a host of problems: neck pain, back pain, headaches, decreased lung capacity, and even decreased confidence.
Don't worry, because it's never too late to fix everything.
This workout from Yuliana Kuznetsova is designed to help you restore your posture, improve mobility, and strengthen the muscles that support your spine.
Before we dive into the exercises, it's important to understand the anatomy so you can do them correctly and not cause more damage. Your pelvis should be tilted forward slightly, creating a natural curve in your lower back.
Your chest should be aligned over your pelvis. Your head should be high, reaching the top of your head up, ears aligned with your shoulders.
Warm-up
- Stretch your neck. Gently tilt your head forward, backward, and side to side. Hold each tilt for 10 seconds.
- Shoulder girdle. Slowly twist your shoulders forward and backward, do up to 10 repetitions.
- Chest stretch. Raise your arms and gently push your chest forward. Hold for up to 15 seconds.
Exercises to improve posture
1. Wall Slide: Gently slide your back down the wall until your knees are slightly bent, keeping your back straight. Hold for 10 seconds and repeat 5 times.
2. Shoulder blade hold. Feet shoulder-width apart. Pull your shoulder blades toward each other, try to connect them together, and hold for 5 seconds. Relax and repeat up to 10 times.
3. Chin to Chest: Gently tuck your chin toward your chest, as if you were creating a double chin. Hold for 5 seconds and repeat for up to 10 reps.
4. Standing Balance: Extend your right arm forward and your left leg back, keeping your core stable and your back straight. Hold for 5 seconds, rotating smoothly to the sides, doing up to 10 reps on each side.
Cool down, stretch and recovery
- Starting position on all fours. Hands directly under the shoulders. As you inhale, arch your back and lift your head up (cow pose).
As you exhale, round your back, stretch your chin toward your chest (cat pose). Do up to 10 repetitions.
- Sit with your shoulders relaxed. Squeeze your shoulder blades together and hold for 5 seconds. Relax and repeat up to 10 times.
- Raise your arms up and gently push your chest forward. Hold for 30 seconds.
Exercise is a great starting point, but maintaining good posture requires ongoing effort.
Here are some tips for daily practice.
- Make sure your chair provides adequate support.
- Keep your feet flat on the floor and your back straight.
- Take breaks every hour, do five minutes of standing stretching.
- Be mindful throughout the day, keep your posture straight.
- Exercise regularly for good posture and overall body tone.
- Consult a professional, at least to set up the technique.
- Consult a physical therapist or chiropractor, especially if you have persistent pain. They can help you identify any underlying issues and create a personalized plan.
By consistently incorporating these exercises into your workouts and your daily life, you will be able to achieve results, but remember that they need to be constantly maintained.
Regularity is your best friend. You will feel more confident, comfortable and energetic!
