Posture is the habitual position of our body at rest and during movement. Proper posture helps us maintain balance and keep the natural curves of our spine in the neck, chest and lower back.
When the body is in the correct position, the load on the spine, joints and muscles is distributed evenly, which means that the risk of strain and injury is reduced. A person with good posture moves more efficiently – uses energy sparingly and tires less when exercising. Good posture keeps the internal organs (lungs, heart, stomach) where they should be and helps them to function properly.
Consequences of poor posture
Posture disorders can cause:
- scoliosis;
- osteochondrosis;
- muscle-tonic syndrome;
- chronic headaches;
- temporomandibular joint dysfunction;
- decreased lung volume;
- displacement of the heart, stomach, liver and other organs.
Posture depends on both congenital and acquired factors. Some are non-modifiable – those that cannot be influenced. However, there are many modifiable factors that can be addressed to feel better and healthier.
Muscle balance and good muscle tone are important for beautiful and correct posture.
Exercises to improve posture
1. Low lunge
A multifunctional exercise for stretching and increasing body flexibility, strengthening different muscle groups, improving coordination of movements. An option for those who work sedentary jobs and feel their backs getting stiff at the end of the day.
Order of execution:
- Stand up straight with your feet together.
- Take a wide step forward and squat slightly so that the supporting leg is bent at the knee and hip joint.
- Keep the other leg behind you as straight as possible.
- Raise your arms up above your head, keeping them parallel to each other.
- Hold the pose for 5-15 seconds, then return to the starting position.
The exercise is quite complex, so it is important to do all movements slowly and carefully, observing the correct technique. Low lunges are repeated 8-10 times alternately with the left and right leg.
2. “Cat”
The technique will help improve posture and increase flexibility, and will also be a good preventive measure for problems with intervertebral discs. It is necessary to stand on all fours, resting on the floor with the palms and knees. On the inhale, perform a maximum flexion in the back, and on the exhale round the back. The exercise “cat” is repeated 15-20 times.
3. Incline with support on the wall
This exercise is aimed at developing the shoulder girdle, relieving fatigue and muscle tension after prolonged work at the computer. It is effective and not so complicated due to the additional support, the ability to control the depth and inclination.
You need to stand at a distance of a couple of steps from the wall, put your feet on the width of your thighs and lean forward, resting your palms on the wall. The back and legs remain straight and form a 90° angle. Do not bend too far to avoid pain. In this position you should stay for 40-60 seconds. For one training session, 3-5 repetitions are enough.
4. “Swimmer”
An exercise for the prevention of posture disorders that strengthens muscles, improves body balance and develops flexibility. The starting position is lying face down on the floor or on a gymnastic mat. Arms should be stretched out and placed in front of you, legs apart at shoulder width.
From this position, alternately raise the left arm and right leg, and then the right arm and left leg. When performing the exercise, it is necessary to bend in the lower back and pull the chest off the floor. Hold the upper position for a few seconds.
5. “Sphinx”
This exercise increases spinal flexibility, relaxes well, improves lung ventilation and stimulates blood circulation. You should lie on your stomach, stretch straight legs and align your feet, bend your elbows and rest your palms on the floor.
To adopt the “sphinx” pose, you should gently lift yourself by bending your arms at the elbows, simultaneously bringing the shoulder blades together. The chin is pulled upward, the head is slightly tilted. In this position it is necessary to breathe deeply and evenly, feel how the body relaxes. You should perform 2-3 approaches for 30-60 seconds each.
6. Reverse Bridge
This workout strengthens the muscles of the arms, back and buttocks. First, you need to sit on the floor and extend straight legs in front of you. Hands are behind you, palms rest on the floor and help to keep a right angle between the torso and legs.
The essence of the exercise: lift the buttocks, leaning on your hands and heels, so that the body forms an even line from the neck to the ankles. It is important to make sure that the pelvis does not sag, the shoulder blades were brought together, and the chest tends to rise. The reverse bridge is repeated 3 times for 30 seconds, with 30-60 seconds of rest between each approach.
7. “Angel”
A useful exercise that improves posture and relieves muscle spasm, opens the chest, improves breathing and strengthens the abs. Starting position is to stand at the wall and tightly press your back to it, and put your feet at a distance of 10-15 cm from the support, bending your legs at the knees. Arms should be bent at the elbows and also tightly pressed against the wall.
From this position, you should slowly straighten your arms up and return to the initial position. Exercise from stooping is repeated 10-15 times. It should be done slowly and feel how different muscle groups are stretched and tensed.
What else can I do for back health?
To improve your posture and prevent spinal problems, you should follow these guidelines:
- choose the right furniture at the workplace to keep the back straight, the muscles are not overstretched, the head was not too tilted forward;
- buy orthopedic shoes or insoles that give proper support to the feet, remove some of the load from the spine;
- do not carry heavy weights on one shoulder or in one hand, if possible choose a backpack instead of a bag;
- buy an orthopedic pillow and a comfortable mattress.
Vitamins, minerals and other nutrients, such as vitamin D, calcium, omega-3, and collagen, are important for spinal health. You need a balanced and varied diet to fulfill your body’s needs.
Conscious posture in everyday life
In addition to regular exercise, an important step to improving your posture is to consciously control your body position throughout the day. When walking, you should keep your back straight, tighten your stomach and slightly pull your shoulders back. When working at a computer, it is necessary to properly adjust the height of the chair and monitor to avoid head tilt and excessive neck strain. It is useful to take short breaks every 30-40 minutes, get up, warm up and perform light stretches. It is also important to watch the position of the body during sleep – it is better to sleep on an orthopedic mattress with a pillow that supports the neck. Awareness and regularity in such habits will help to avoid curvature of the spine and improve overall health.
