SIX EXERCISES
To improve your posture immediately
Bad posture is an all too common issue for many people. We’ve all been caught slouching, hunching over the computer or just not sitting or standing up straight. Postural dysfunction is when our spine is in unnatural positions for extended periods of time as a result of our daily activities.
With most Americans having jobs that involve sitting at least some of the time – especially if you’re working from home – it can be hard to avoid periods of poor posture. Poor posture can lead to back pain, neck pain, headaches and poor sleep.
The good news is posture can be easily corrected with a few simple exercises that can be done both at home or at the gym with nothing but your body weight.
1. Cat-cow. Come onto your hands and knees with your weight balanced evenly between all four points. Inhale to look up, dropping your abdomen down toward the ground as you extend your spine. Exhale and arch your spine toward the ceiling and tuck your chin into your chest. Continue movement and repeat for approx. 1 minute
Why: Stretches your spine and helps to relieve tension in your torso, shoulders, neck and promotes blood circulation
2. Child’s Pose. Come onto your hands and knees and sink your weight back onto your heels. Place your forehead on the floor and keep your arms extended. Breathe deeply and relax in this pose for 1-2 minutes
Why: Stretches and lengthens your spine, glutes and hamstrings. Relieves tension in lower back and spine
3. Plank. Rest your forearms on the floor, with your elbows directly underneath your shoulders and hands facing forward so that your arms are parallel. Maintain a neutral spine, and balance your weight on the balls of your feet and elbows. Hold for 30 seconds – 1 minute
Why: A strong core is essential for good posture. Strengthens several abdominal muscles while also working the shoulders and back
4. Glute Bridge. Start by lying on the floor with your knees bent and your feet hip-width distance apart. Keep your knees in line with your toes and inhale to lift your hips up towards the ceiling. Press down through your heels and squeeze your glutes and abs. Hold for 1-2 seconds, slowly lower and repeat 10 times
Why: Activates and strengthens the erector spinae, glutes and hamstrings
5. Back Extension. Lie face down, extending arms straight above your head. Keeping your head in line with your spine, gently lift your shoulders as far off the floor as possible. Return to starting position and repeat 10 times.
Why: Strengthens lower and upper back muscles
6. Shoulder Rolls. Inhale and raise your shoulders toward your ears. Hold for a few seconds before exhaling and pulling your shoulder blades down and together. Repeat 5-10 times
Why: Helps to relieve tension in the neck and shoulders.
Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach from Fort Myers, Florida. She also is a Corrective Biomechanics Specialist, USA Triathlon Advanced Level 2 coach, USA Cycling coach, has a Specialty in Sports Nutrition certification, and a PHD in results! For more training tips, contact her at www.gearedup.biz