Do you know the importance of good posture? When we have a good posture our bones, joints, muscles, and ligaments are working properly. The vital organs are also functioning efficiently because they are in the right position. The whole body is in perfect harmony.
Good posture when standing:
- Chin parallel to the floor
- Neutral spine
- Arms at your sides
- Abdominal muscles clenched
- Knee even
- Body weight distributed evenly on both feet.
Good posture when sleeping:
- Sleep on your side
- Put a pillow between your legs
- Put a small pillow under your head
Good posture when sitting:
- Keep your back straight
- Sit back in your chair
- Adjust your seat height so that your hips are slightly higher than your knees
- Place your feet on the floor
Holding poor posture on a regular basis is usually bad habit or is caused by weakening the muscular system. There are many exercises which can help you maintain a perfect body posture and here are some of them. You should practice them regularly, and you will never have a problem with your posture. (1)
1. Warming up
Lie on your back, and reach out your arms. Then bend your legs and pull them toward your chest. Go back to the starting position and repeat the exercise ten times.
2. Stretching your back muscles
Hold your legs under your knees, and pull your thighs to your chest. Lift your head and reach your knees with your chin. Try to place it between your knees. Hold this position for 30 seconds. Repeat it several times.
Place your right foot on your left knee. Then turn your head to the right and place your right knee down on the floor, pressing your shoulder blades down. Do this 10 times with both legs.
4. Cat Stance
Stand on your hands and knees. Keep your hands directly under your shoulders. Curve your back up and down. Repeat this exercise 10 times.
5. Backbone stretching
On your back, place your left foot on your right thigh. Reach your left knee out to the outside, and pull your right leg toward you. Repeat with the other leg.
6. Classic crunch
Bend your knees at 90 degrees, and place them on a flat surface. Slowly lift your body toward your knees. Hold your arms by your sides. Keep your head slightly raised.
7. Shoulder stretch
Place your left foot on your right knee. Pull your right shoulder toward your left knee. Change legs and do the exercise for your other shoulder.
8. Sidelong thigh lifts
Lie sideways and set your left elbow against the floor. Bend your knees. Keeping your right hand on your hip, raise your thighs up. Repeat this 10 times on each side.
9. Crunches with a roller
Sit with your knees together, and place a roller between your legs and body. Hold it with your abdominal muscles. Then clasp your hands behind your back. Touch the floor with your head. Do not raise your buttocks.
10. Core exercise
Lie on your stomach, and tense your abs and butt. Stretch your arms forward. Lift your arms and shoulder blade slowly. Hold this position for 30 seconds.