If you find yourself hunched over your desk or computer on a regular basis, you’re not alone. It seems as though slouching while driving, sitting at the dinner table, or sitting at a desk is becoming an epidemic of sorts. We have become a much more sedentary people than our predecessors, bringing a whole new onslaught of chronic aches and pains. Poor posture is an easy thing to go unnoticed, but can lead to discomfort in your neck, shoulders, and lower back. Improving your posture will not only increase your muscle strength making you sit a little straighter, it will also affect you psychologically, making you feel more open and responsive to your surroundings.
To protect your health and body, it is important to be aware of your posture everyday, paying attention to changes and areas of discomfort. Regular exercise is a must for better posture. Try including a combination of back, shoulder, and chest exercises along with core strengthening workouts.
Here are 6 Exercises for Better Posture:
- Bent Over Rowing. Stand with feet slightly more than shoulder width apart. Hold dumbbells in both hands and bend over at the hips, keeping back straight and knees bent. Drop weights towards the floor and bring steadily back up towards chest keeping deltoids and traps tight.
- Mountain Climbers. Start in a plank position and extend arms out beneath you. Jump right leg up quickly to tap the floor under your abs. Finish with kicking your right leg back to starting position. Repeat with left leg. Alternate legs quickly, mimicking a climbing action.
- Dead lift. Stand with feet wider than shoulder width. Bend over keeping back straight and knees bent. Lift barbell as you stand straight with arms straight.
- Butterfly Press. You can either use a machine or simply use dumbbells. With arms extended, bent at the elbow, bring arms out wide and press together. Repeat for one repetition to target shoulders and pectoral muscles.
- Raised plank with alternating twist. Start in a plank position, arms fully extended beneath you. Twist your body over onto your left arm, right arm extended above you and ankles together. Hold for 30 seconds and return to start position. Repeat on opposite side for 30 seconds for one full repetition.
- Superman raise. Lay face down with arms outstretched in front of you and legs outstretched behind you. Engage your lower back muscles to lift your chest off the floor in one steady movement, raising both arms and legs simultaneously, about 9-11 inches off the ground. Hold for 30 seconds. Bring back down to the floor for one repetition.
Good posture emphasizes your assets and gives you a sense of confidence. So hold your head high and walk tall!