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In today’s modern society where we sit for large parts of the day, and spend unhealthy amounts of time in front of screens, it is no wonder that poor posture has become quite common. It’s easy to say “Just straighten your back …”, but this is easier said than done. We know that a bad posture can be difficult to deal with, so we have put together 4 simple exercises everyone can do to fix their posture.
“But why should I be able to spend a lot of time on exercises to fix my posture?”. Most of us may not think much about it, but a bad attitude can actually lead to a number of negative physical and psychological consequences. Some of these include:
- Back, neck and shoulder pain
- Worse appearance
- Impaired digestive function
If the negative consequences of a bad attitude are not enough motivation to do something about the problem, you should know what you are missing out on if you do not have a good attitude. Not only will you look taller and better with a good posture, a good posture will lead to, among other things, increased energy levels and a pain-free upper body as well!
Below we have put together 4 simple exercises, so you can improve your posture as easily as possible. We have set up a recommended training program format on how we think this session should be done, but if for some reason you do not manage any of the exercises or just do not have time, it is fine to pick and mix as it suits you. The most important thing is to do the exercises regularly and correctly.
#1 Reverse Plank Bridge
This exercise is a variation of the plank. The inverted plank bridge is one of the most effective exercises to straighten the lower back and get rid of rounded shoulders. After doing this exercise only once, you will already be able to feel that your posture is getting a little better. All in all, this is one of the best exercises to improve your posture.
- Start by sitting on the ground with your legs in front of you and your arms behind
- Lift your body up by pressing with your hands and heels
- Make sure your shoulders and knees are level
- Try to pull your shoulders back at the same time as your chest comes forward
- Hold this position for up to 30 seconds at a time
- As the muscles get stronger you can increase the time
- Done up to 30 seconds
- Pause for 10-20 seconds
- Repeat 2 times per session
The Cat-Cow exercise involves moving the spine repeatedly from flexion (a rounded position) to extension (a curved position). The Cat-Cow exercise is great for increasing abdominal strength and back flexibility. The movement lengthens and bends the spine and contributes to a good posture. The exercise is also great for preventing and reducing back pain. An exercise created for people who spend a lot of time in sitting positions.
- Lift your head up while inhaling and lower your abdomen
- Try to get a good bend in the back and hold for approx. 3 seconds
- Then exhale as you bend your back and look down at the ground
- Continue to inhale and exhale, repeating the positions between 5-10 times
- Each position is held approx. 3 seconds
- Repeat the exercise between 5-10 times
- A breath in and a breath out count as a repetition
#3 Child's Pose
This exercise is actually a resting position. Child’s bag helps to release tension in the neck and lower back. This position also lengthens the spine and stretches the hamstrings and gluteal muscles.
- Start on all fours with your hands under your shoulders and your knees under your hips
- Sit down on your heels and let your arms and hands come forward
- Feel it stretch in your back and press your hands and shoulders to the ground
- Hold this position while inhaling deeply, slowly and calmly
- Relax in this position for 2 to 5 minutes
- Hold the position between 2-5 minutes
- Done once per session
#4 Cobra Pose
Cobra Pose increases mobility in the spine, strengthens the back muscles, and can help relieve back pain. The exercise is very good for posture as it opens the chest and front of the body.
- Start on all fours with your hands slightly in front of your shoulders
- Move your waist towards the ground while lifting your chest up and looking upwards
- Feel it stretch in the lower back, but do not bend the back so it hurts
- If you can, try pulling the shoulder blades back
- Breathe slowly and safely, and hold this position for approx. 30-60 seconds
- Hold the position between 30-60 seconds
- Repeat 1-2 times per session
We recommend doing the exercises together as a kind of small exercise routine from 2-3 times a week. This is only a recommendation and must not be followed as a strict training program. You can choose to pick and mix the exercises you like best. The most important thing to achieve good results with exercises for better posture, and exercise in general, is to do it regularly.
For the best possible results, it is important to enjoy the training. Do it to feel better and for the body to perform better in everyday life. You can also turn on music while doing the program if it helps you.
We strongly recommend starting with these exercises today if you are struggling with poor posture. The longer you wait, the clearer the effect of bad attitude and the harder it is to reverse, so do not waste time! Good luck!