Nowadays, our mostly sedentary lifestyles, which include sitting at the computer, slouching or texting and using our phones for prolonged periods of time are causing us to have bad posture.
When our body is in an unnatural alignment, particularly when we are slouching, the vertebrae crush the nerve endings, our abs stop working, the pressure on our organs increases and the heart’s work gets disrupted. All of these and many more factors or symptoms that can be associated with bad posture can lead to a lot of complications and health problems in the future.
Some of those risks include:
- Deformation of the spine
- Chronic pains
- Distortion and displacement of the internal organs, and
- In old age, it can even lead to a hunch
That’s why it’s so important to have proper posture. Not only will you be able to avoid all of the symptoms mentioned above, but you’ll also improve your circulation and breathing, eliminate neck and back pain and most importantly improve your bodily alignment.
Let’s have a look at a few different exercises that can be used to correct and reverse your bad posture in a few easy and simple steps.
- Simple Exercise To Fix Rounded Shoulders
Rounded shoulders and “nerd neck” are some of the most common consequences that occur due to bad posture over a long period of time usually from playing video games or sitting at the computer for prolonged periods of time.
The movement or exercise that can really do wonders when it comes to rounded shoulders and a “nerd neck” is face pulls. This movement activates the rear delts, traps, rotator cuffs and the smaller muscles of the mid-back.
The way this exercise works is by pulling a high pulley with dual handles or a rope directly towards your face while separating your hands in the process.
This exercise is not only good for improving posture, but building muscle as well.
- Simple Exercises To Fix a Hunchback
Hunchback posture is a common problem which a lot of people get from sitting in a chair for extended periods of time. When you’re slouching in your office chair the whole 8-hour work day, you’re tightening your chest muscles which causes your shoulders to rotate and your spine to pull forwards. At the same time, your upper back muscles get weakened, which is why you need to look for exercises that help strengthen your upper back muscles while releasing the tension in your chest.
Here are a few exercises that you can do:
- Face the corner of a wall, extend your right arm outwards, cup the wall and turn left until you feel the stretch on your chest. Hold this position for 30 seconds, and repeat the same steps with your other arm for a total of 3 sets.
- Use a massage ball or tennis ball to massage your chest by applying pressure on it using the ball. Massage one side of your chest for 30 seconds and then repeat with your other side for a total of 3 sets.
- Lie face down on the floor and spread your hands forward making a Y-shape with your palms facing down. Lift up your torso while externally rotating your shoulders. Hold that position for 5-10 seconds and then release. Repeat this move for 8 wraps of 3 sets.
- Simple Exercise to Reverse Forward-head Posture
The chin tuck is a simple exercise that can help you strengthen your neck muscles and reverse forward-head posture. It can be done in a standing or sitting position and it doesn’t take up too much of your time.
Here’s how it’s done:
Roll your shoulders back and down. Look straight forward, place two fingers on your chin and keep your eyes focused straight ahead. Use your fingers to tuck in your chin while moving your head back at the same time, creating a double chin. Hold this position for 3-5 seconds and release. Repeat the same exercise 10 times.
- Simple Hip Flexor Stretches
The hip flexors are an important group of muscles that help power almost every movement we do, including jumping, running, or even standing.
In order for you to have good posture, you need to also have proper stabilization and flexion of the hip flexors.
Here’s how you can achieve that:
Place your left knee on the floor directly under the left hip or place it flat on the floor. Place your right foot in front of your right hip in a 90 degree angle. Put your hands on your knee and start stretching your hip flexors forward, as far as you can comfortably go in order to get a good stretch. Hold for 30-45 seconds and switch legs.
When you’re done stretching there’s one more exercise that you can do in the same position. Contract your abs, tilt your pelvis back, keep your head up straight and your chin parallel to the floor. Hold this position for 20-30 seconds and then switch legs.
- Simple Wall Angels Exercise
The wall angels exercise is a simple yet very effective exercise for improving and maintaining a good posture.
Here’s how the exercise works:
Get back against a wall or a closed door. Place your feet about 30 cm away from the wall, and bend your knees about 20-25 degrees. Flatten your lower back and place your back and head against the wall. Keep back and head against the wall during the whole exercise. Keep your head forward and your eyes looking straight ahead.
Bring your elbows back and your arms up and against the wall. Keep your elbows bent at 90 degrees and start sliding your arms up and down against the wall, nice and slow, keeping the back of your wrists and your elbows in contact with the wall the whole time.
Since this exercise is a bit more difficult than the ones we mentioned before, you can start off with 10 repetitions a day, and then move onto 3 sets of 10 reps a day, with short rest periods in between.
All of these exercises will do their part in helping you fix your posture but you need to have in mind that a daily practice of good posture is also very important and plays a vital role in maintaining good health.