Posture – how we sit, stand, and walk – affects our health, mood, and appearance. Not only will poor posture make you look unhealthy (and unattractive!), but there are also numerous risks associated with it, such as chronic back pain and other debilitating aches.
Poor posture treatment includes strengthening your core (the abdominal and low back muscles that connect to your spine and pelvis). Here are 5 quick and easy exercises (most of which you can do at the office) to help improve and fix poor posture:
This exercise helps to strengthen the neck muscles, which will reverse the forward-head posture. It can be done sitting or standing:
- Start with your shoulders rolled back and down.
- Place two fingers on your chin (while looking straight ahead),
- Slightly tuck your chin and move your head back.
- Hold for 3-5 seconds and then release.
- Repeat 10 times.
This simple exercise will relieve tension and encourage correct posture. It can be done while sitting at your desk or standing in line:
- Inhale and raise your shoulders toward your ears.
- Hold for a few seconds.
- Exhale and pull your shoulder blades down and together.
- Repeat five to 10 times at least twice a day.
Another exercise that can be done at the office – although your colleagues may think you have lost it!
- Stand with your butt, spine, and head against a wall, feet about four inches from the base, knees slightly bent,
- Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter ‘W’.
- Hold for 3 seconds.
- Next, straighten your elbows to raise your arms up to form the letter ‘Y’.
- Repeat this 10 times, starting at ‘W’, holding for 3 seconds and then raising your arms into a ‘Y’.
- Do 2-3 sets.
The Seated Twist
This is another easy-to-do-anywhere exercise, and very good for the posture. It should be performed throughout the day.
- While sitting, exhale and use the right arm of your chair to twist to the right, with your abdomen and chest facing the right arm of your chair.
- Hold the position for a few breaths; then return to the starting position.
- Repeat on the other side.
This exercise strengthens your back.
- Lie face down, extending arms straight above your head.
- Keeping your head in line with your spine, gently lift your shoulders as far off the floor as possible, then slowly return to the starting position.
- Repeat three to five times, adding more as your lower back gets stronger.
Good posture allows your muscles to work at optimum capacity. For sustainable help and a treatment plan to fix your poor posture, book a session with the experts at The Head and Neck Centers of Excellence. Contact us today for more information