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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Welcome to a journey toward better posture! In this quick guide, we'll explore effective exercises to correct your posture and enhance overall well-being. Let's dive in!
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Begin by sitting or standing tall. Squeeze your shoulder blades together, holding for 5 seconds, then release. Repeat 10 times. This exercise improves upper back strength, countering slouching.
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Sit or stand with a straight spine. Gently tuck your chin to your chest, creating a subtle double chin. Hold for 5 seconds and repeat 10 times. This exercise relieves tension in the neck and upper back.
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Stand with your back against a wall, arms at a 90-degree angle. Slowly raise your arms overhead, maintaining contact with the wall. Lower and repeat 10 times. Wall angels promote better shoulder mobility.
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Assume a tabletop position, arching and rounding your back like a cat. Repeat 10 times. This yoga-inspired stretch improves flexibility and posture by engaging the spine.
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Engage your core with plank exercises. Start with a standard plank, then incorporate side planks and reverse planks. Aim for 30 seconds each, repeating 3 times. A strong core supports a straighter spine.
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Stand tall, interlace your fingers behind your back, and straighten your arms while lifting them slightly. Hold for 15 seconds. This stretch opens the chest, counteracting the effects of prolonged sitting.
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Sit cross-legged, placing one hand on the opposite knee and twisting gently. Hold for 15 seconds on each side. This exercise promotes spinal flexibility and alignment.
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Kneel on one knee, pushing your hips forward until you feel a stretch in the front of your hip. Hold for 15 seconds on each side. This stretch alleviates tension in the lower back and hips.
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Consistency is key, so incorporate these exercises into your routine for lasting benefits. Stand tall, feel confident, and enjoy the rewards of a healthier posture!
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