Simple Posture Improvement Exercises

Correcting Bad Posture

Perfect posture is ideally one whereby an individual is able to adopt a position of easy balance. It should require the minimum of effort to maintain but provide maximum mobility and function. good posture is one that is proactive. It allows the body to function at its best by working with external forces when possible, and anticipating and meeting individual needs for strength, stabilization and flexibility. The skeletal system was designed to take the stresses and strains of gravity; the muscular system is not. Bad, or reactive, posture allows the body to give in to external forces, thereby compromising function and potentially predisposing the individual to physical problems. Developing proactive postural habits should be considered as the foundation to building a fit body that functions effectively.

Posture Correction Requires From an Individual the Ability:

To be aware of their own posture as well as others

To differentiate between muscular tension and relaxation

To understand the varied purpose of specific exercises

As a result of these factors postural correction can be a lengthy process. However, using the exercise outlined below, it is possible to start process of change.

Spinal Mobility

The spine is an ingenious feat of engineering capable of movements in all directions: flexion, extension, lateral flexion, and rotation. combinations of these movements are used on a regular daily basis in common activities. Unfortunately, out sedentary lifestyle had led to dysfunctional posture, which limits the degree of movements possible at the spine.

It is therefore important not only to strengthen the muscles of the torso, enabling them to better support the body, but also to improve spinal mobility, controlled movement through these positions is generally healthy, as it will help maintain full range mobility of the spine.

Posture Improvement Exercises Fexion And Extension

Modified cobra- Lying prone, place your forearms on the floor by your shoulders, push with your forearms and raise your shoulders passively off the ground, as high as is comfortable. It is essential that your shoulders, back and buttocks remain completely relaxed while your arms do all the work. Lower torso to starting position.

Repeat 5- 10 times. During back extension, the shoulder blades should be pulled down and together, keeping the shoulder away from the ears. The shoulders should be 'square', not rounded forward.

The prone extension exercise, if properly cued, not only promotes improved range of motion in spinal extension but also helps re-align and establish balance around the shoulder and shoulder girdle.

Timid Cat Stretch

Kneeling, sitting back on your heels and leaning forwards onto your forearms tuck your head towards your knees and then raise your head high letting your shoulder drop.

Repeat 3-6 times, slowly.

This mobilizes the thoracic spine.

Single Knee roll

Lie with one knee bent keeping the foot on the floor and the other leg straight.

Roll the bent knee over the straight leg, pressing it towards the floor and then bring it up again.

Repeat 4- 6 times.
repeat with the other knee.

Side Bend

Standing with your feet together, 10- 15 cm from a wall, lean back and rest your back flat against the wall.

Bend to the left stretching your arm down one leg as far as it will go, keeping your entire back and head against the wall.

Gently straighten up.

Repeat 3 times to the left, and then repeat the sequence to the right 3 times.