A good posture is super underrated and something that many people lack these days because of their desk jobs or couch potato behavior. Having a bad posture not just harms your body but affects your overall personality. Here are a few examples of a poor body posture – droopy shoulders, rounded shoulders, protruded belly, bent knees, leaning your head either forward or backward. Some other symptoms of poor postures are back pain, body ache, muscle fatigue, etc.
You’re secretly one of them, right? Don’t worry it’s never too late to set your posture right. Being aware of it is the first step now let’s get to know a few easy exercises that will help you in molding your body in the best way.
1. Child’s Pose
Also known as resting child pose or Balasana is a stretching exercise that helps to lengthen and stretch your hip, thighs, and spine. Start by kneeling on the floor, now touch your toes together and sit on your heels. Spread your knees as wide as you can, kneel your body while stretching your hands out and try to touch your torso to the floor. Balasana is a resting exercise so make sure to relax your body with deep breaths for at least 30 seconds.
2. Reverse Plank Bridge
Mostly done by athletes, reverse plank bridge exercise helps to strengthen your pectoral muscles, lower back, hamstring and glutes. Start with sitting on the floor with your legs stretched out and palms facing the floor placed slightly far from your hips. Now lift your body and try to balance on your hands and feet. This is a body-weight exercise and might take a while to be perfect. Remember to not slouch your torso, and try to hold the position for 30 seconds.
3. Basic Planks
Plank is the most effective exercise for correcting your body posture as it works on your entire core. Bonus? It helps in burning calories and makes your abdomen area tighter. Start with laying on the floor facing down, stretch your toes as much as you can and pull your body up balancing on your elbows. Make sure your torso is stiff and hold the position for 30 to 45 seconds.
4. Thoracic Spine Rotation Stretch
Thoracic spine rotation works on your entire spine and upper back, it helps in relieving backache and muscle knots. You have to be on the floor for this exercise and repeat it 8 to 10 times. Refer to the video for a proper demonstration of this exercise.
5. Glute Bridge
This exercise helps in strengthening the toning of the glutes, relieving the lower back pain and enhancing core stability. Lie on the floor facing upwards, bend your knees keeping hip-width distance between them. Place your palms on the floor facing downwards now gently pull your body up and hold that position for a few seconds. Repeat this for 8 to 10 times.
6. Bow Pose
Proven to enhance spine mobility, Bow pose also known as Dhanurasana is a well-known pose to correct posture in modern yoga. This back-bending pose helps in relieving fatigue, anxiety, and stress as well. Start with lying on your belly, placing your hands close to your torso. Now bend your knee pulling your feet closer to your buttock. Try to hold the ankles of your feet by raising your upper body. Continue deep breathing and hold the position for 20 seconds. Don’t attempt this exercise if you have a severe back problem.
7. Cat-Cow Pose
A fun exercise to release the tension from your neck, spine and for strengthening your torso. It also helps in opening the chest to give a correct upper body posture. This pose is also known as Bitilasana and Marjaryasana. Start by being on all your four, now inhale and stretch your back dropping your torso towards the floor. Keep your head and chest facing upwards. Then release the position and stretch your body upwards like a stretching cat. This time face downwards, your ears should be close to your shoulder. Repeat this for 10 to 12 times.
This is super important for all of you! The TEXT NECK, the term is self-explanatory – it’s the neck pain that you get by using your phone all the time in a wrong posture. Guilty, right? Try holding your phone in front of your head instead of below your chin. That’s all!
A good posture will take you to good places, no kidding! Do notice that these are few posture correcting exercises and not a treatment for severe pains or posture conditions.