Posture Exercises to Help Your Back
How come some people just seem to naturally stand
so straight and tall, displaying what looks like THE perfect posture?
In many cases that type of posture doesn't come
naturally, but instead is something these people have learned to
acquire, often
with the help of posture exercises.
As if your exercise
routine isn't already taking up enough of your time - there are
postures
exercises that you may want to add to it.
Happily, some exercises can be done
within seconds and when done regularly may ensure that good
posture becomes a habit.
Yes, it may be possible to stand taller with
posture exercises!
Let's begin with some exercises that often resolve specific,
poor posture
patterns, and may provide much needed
back pain relief.
Correcting Bad Posture
You can't begin to correct posture problems if you
don't know whether or not you have them. What's the best way to
find out? Although back aches are often a tell tale sign, not
everyone with incorrect posture has soreness or stiffness
- yet!
Make your posture assessment by standing sideways
in front of a mirror. Stand in a typical
position, as though you are having a conversation with someone.
Don't
cheat! How do you look? Check to see if you
show signs of any of the poor posture traits shown below and if so, use
the
accompanying
guidelines as a starting point for better posture control.
These posture exercises are intended to
over-exaggerate
proper posture, to the point where they subconsciously may trick your
mind into proper back posture habits. Remember to breathe normally -
something easily overlooked when doing exercises that involve the stomach
muscles.
Protruding
Abdomen and Buttocks
Symptom:
Your
abdomen sticks out in the front and your buttocks protrude
in the rear.
- Tilt your pelvis so that the front moves up
and
under you.
- Keep your chest and shoulders upright and
gently
lift up and in with your stomach
muscles
- think of it as pulling your stomach away from your waistband.
- Hold for 5-10 seconds.
Sitting while
Standing
Symptom:
Your
knees and ankles pitch forward as they would if you were
about to sit.
- Allow an imaginary string to pull you upwards,
straightening your entire body along the way.
- Inhale to allow your chest to expand and fill
with air while rising up above your pelvis.
- Without
locking your knees move them into a straight position and assume an
overstretched straight leg and torso posture, letting the string pull
you upward.
Ostrich
Stance
Symptom: Your knees may be locked or bent backward,
with your heels bearing your body weight. Your chest may be
leaning forward onto the pelvis, with your head and neck
falling into a forward pitch.
- Unlock your knees and move them slightly
forward over the front of your ankles.
- Level your pelvis as in the above exercise.
- Inhale to allow your chest to expand and fill
with air while rising up above your pelvis.
- Imagine a string on the top of your head
pulling your upper body towards the ceiling.
Protruding
Abdomen Slump
Symptom: Your pelvis and abdomen pitch forward increasing
weight over
the balls of your feet and your upper body may be depressed onto your
abdomen. Your head may also be dropped forward.
- Bring your pelvis back by lifting your abdomen
up and in to the point where you begin to feel better weight
distribution through your feet.
- Inhale to allow your chest to expand and fill
with air while rising up above your pelvis.
- Imagine a string on the top of your head
pulling your upper body towards the ceiling.
Exercises to Improve Posture
Basically, posture exercises can consist of any exercise which
strengthens the neck, shoulder, leg, or
core
muscles, and has the potential to improve posture. Pilates,
yoga,
walking
and
even heavy-duty bodybuilding can help with posture problems.
This list of posture exercises simply targets the primary
areas which affect posture, but with some imagination many other
exercises can be as useful.
We'll start with one of the easiest posture exercises of all, an
exercise so simple and
quick to do that I use it several times a day to help with my own
posture.
- Stand in a corner with your feet around 2 feet
from the wall.
- Place your palms flat against opposite walls.
- Slowly lean in toward the point where the walls
meet.
- Repeat 10 times.
Arm and Leg
Lifts
...use to strengthen hip,
shoulder and back muscles.
Lay on your stomach with either your forehead resting on the back of
your hands, or your head turned to the side. If your neck is
uncomfortable you might want to use a small pillow under your chest.
Likewise, use one under your stomach if the arch of
your back is uncomfortable.
Arm Lift
- Gently push your pelvis to the floor
or the pillow if you are using one.
- Lift your right arm 2-4 inches above the floor.
Hold for 3-10 seconds and then lower slowly. Repeat
5-10 times and then do the same with the left arm.
Leg Lift
- Gently push your pelvis to the floor
or the pillow if you are using one.
- Lift your right leg 2-4 inches above the floor.
Hold for 3-10 seconds and then lower slowly. Repeat
5-10 times and then do the same with the left leg.
Arm and Leg
Simultaneous Lift
- Gently push your pelvis to the floor
or the pillow if you are using one.
- Lift one arm and the opposite leg 2-4 inches
above the floor. Hold for 3-10 seconds and then lower slowly.
Repeat 5-10 times and then do the same with the opposite arm
and leg.
Lower
Abdominal Isometric
...helps increase strength in the stomach
muscles.
It's easy to forget to breathe properly when doing this exercise!
- Lie on your back with knees bent.
- Slowly pull your abdomen up and in.
Your lower abdomen should
feel flat.
- Flatten your lower back to the floor.
Hold for 5-10 seconds.
As you become more comfortable with this exercise,
increase the
duration to up to 60 seconds and try doing it while walking, sitting,
or
standing. It may be easier to do if you imagine yourself
lifting your upper body weight off your hip joints.
Bridge
Building
...use to strengthen abdominal
muscles, buttocks, back and thighs.
- Lie on the floor with knees bent and feet flat
on
the floor. Tilt your pelvis so that your lower back is
against the floor.
- Tighten your lower abdomen and buttocks. SLOWLY
lift them off the floor, one vertebra at a time.
Do not arch your back.
- At the height of your lift maintain a straight
line posture with your back flat.
- SLOWLY lower yourself, starting with the
uppermost
vertebra and ending with your tailbone.
Neck
Strengthening
...promotes strong neck
muscles
which make it
easier to raise your head and hold it upright.
Either sit or stand in a relaxed position.
Position your head so that it is properly aligned with your
spine.
Backward Resistance
- Place a hand on the back of your head, at the
base.
- Simultaneously and gently, push your hand
forward and push your head backward. Your head should remain
in proper alignment while feeling the resistance of your hand.
- Hold for 5-30 seconds.
Side Resistance
- Place a hand on the side of your head over your
ear.
- Simultaneously and gently push your hand toward
your head and push your head in the direction of your hand.
Your
head should remain in proper alignment while feeling the resistance of
your hand.
- Hold for 5-30 seconds.
Want to mix it up a bit with your posture
exercises? You may want to try some back stretching
or back
strengthening exercises.
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