Oftentimes we assume poor postures that not only look bad, but that create muscular problems as well. Or even worse, problems with the spine, which does take a lot of time in therapy and a lot of expert help to get out of the problem. Some poor postures have the shoulders and the head hunched forward. But as you already know, this creates a lot of pain, starting slowly and then becomes worse each and every day.
If you want to correct these problems, it is absolutely necessary that you do a few exercises, like: strength training exercises to strengthen weak muscles, and stretching for tighter areas.
Below we are going to talk about exercise you can use to completely correct your posture.
You need to start off by warming up your muscles. You can do this by gently jogging for 10 minutes, without stopping. Then do any of the recommended exercises for correcting your posture:
Lay down facing down, on a comfortable but completely flat surface. This is going to focus of correcting hunched shoulders. Then raise the lower part of your body off the ground, including your arms. Raise them as high as you can without straining yourself. Everything should flow smoothly. Then squeeze your shoulder blades together. Try to hold to position for at least 3 seconds. Then inhale, lay back down once again, and do 15 to 20 repetitions.
The lay down on your back and raise your legs straight up. Press down with the small of your back. This exercise will increase abdominal and pelvis strength. Then slowly lower your legs as close to the ground as you can stand. When your legs are as low as you can go, hold the posture for 3 seconds, then raise your legs once again. Do 10 to 15 reps.
Lay down again on your back, placing a stability ball between your thighs and squeezing as hard as your can. Hold the posture for 5 seconds: do 10 to 15 reps.
The following is another exercise that could help you correct your posture: lay down on your back, and bend your knees, carrying them as slowly as possible to your chest. Do this very carefully. If not, you could hurt yourself. The objective of this exercise is to elongate the back. Hold the posture for 20 seconds, repeating 5 times.
The following exercise uses a stability ball again: sit on top of a ball with an upright spine. Shape your legs into a “V”. Then slowly lean forward until stretching your hamstrings. Try to hold the posture for 30 seconds.
Another exercise can be done in the following fashion: stand in front of a door and place your right arm on it. Your arm should bend at the elbow creating a right angle. Then place your left foot forward, and turn to the left until you feel a stretch in your right pectoral muscle. Then twist and change arms and legs to stretch your left side the same as the right.
And lastly, we recommend always standing and sitting with a straight back. It is important to spend as much time as possible with your abs tights and your hips placed naturally in place without any sort of pressure. Your shoulders and neck should always be back, because as you start moving forward, your posture will be compromised, making it much more difficult to correct. Be very conscious of this when sitting, especially in front of a computer or any sort of mobile device.