Introduction
Good postural health is essential for not only our health and well-being, but for our relationships with others as well. Having good posture can help us feel more confident, more energetic and stronger. However, many of us do not have good posture and need to take steps to improve our postural health. In this blog article, we will be looking at some simple exercises to strengthen your posture so you can enjoy the benefits that improved posture brings.
Good postural health is all about how we carry ourselves and how we stand, sit and move. It reflects our alignment and balance. Good postural health is when our shoulders, hips, ears and ankles line up correctly. It includes having a neutral spine, head held straight, abdominal and posterior muscles tight, and pelvis and lower back in the correct alignment.
Having good posture can result in a range of physical and mental benefits, including improved confidence, better digestion, higher energy levels, better balance and coordination, deeper breaths, better circulation and reduced stress. Good posture also helps improve our posture and can help prevent future injuries. Improved posture can also have a positive effect on our relationships with others, as we appear more confident when we stand and walk with better posture.
Identifying Poor Postural Habits
A. Common Causes of Poor Posture
Poor posture may be caused by a variety of things that can affect the alignment of your spine, such as slouching, constantly sitting in one position for long periods of time, and lack of exercise overall. Slouching is one of the most common causes of poor posture because it can put a strain on your back, making it harder over time to sit up straight. Poor sleeping habits can also cause poor posture, as sleeping in an uncomfortable position can cause the neck and back muscles to become strained.
B. Signs of Weakened Posture
Poor posture can set up a chain reaction that can lead to back and neck pain, as well as other symptoms like headaches, tightness in the shoulders, fatigue, and even feeling dizzy or light-headed. You may also experience restricted breathing if your posture is weakened, as it can cause your diaphragm to constrict, making it harder to get a full breath. Alignment issues such as feet turning out, shoulder blades that don’t stay down, and numbness in extremities such as your hands or feet are all signs of weakened posture. When left unchecked, these problems can become more noticeable, organized and potentially painful in the long term.
Active Exercises to Strengthen Posture
A. Stretches for the Neck and Shoulders
Our posture is greatly impacted by the strength and flexibility of our neck and shoulders. So what kind of stretches can help us get there? First, let’s try a shoulder roller: start by standing with your feet about shoulder-width apart and your arms extended out sideways at shoulder level. Turn your palms away from you and move your hands in a circular motion, going all the way up and behind your head. Hold this stretch for 10-15 seconds and repeat on the other side.
Another great stretch for the neck and shoulders is a torso twist. Start by standing with your feet slightly wider than hip-width apart. Place your left hand on your right hip and reach your right arm out in front of you. then slowly twist your torso to the right and hold for 10-15 seconds.
B. Core Exercises to Strengthen Back Muscles
The key to good posture is having strong back muscles. For this, we can do some core exercises. Start by laying on your back with your feet flat on the ground. Then, slowly raise your head, upper back and upper chest towards your knees whilst keeping your lower back pressed into the ground. Hold this position for 10-15 seconds and slowly release.
You could also try a classic plank. Place your forearms and toes on the ground and make sure your back is flat and parallel to the ground. Make sure your core is engaged and re active and hold the pose for 10-15 seconds.
C. Gluteal Exercises for a Sturdy Base
We need a strong base to have good posture, and that come from strengthening our gluteals. To do this, start by standing with your feet a little wider than hip-width apart, toes pointed outwards. Now do a slow squat, keeping your weight in your heels and your back straight. Aim to get your thighs to be parallel with the ground and hold for 10 seconds.
Another great gluteal exercise is the bridge. Lay on your back with your knees bent, feet flat on the ground and arms by your sides. Using your glutes, slowly raise your pelvis till you form a straight line from your shoulder blades to your knee caps. Hold for 10-15 seconds and then slowly release.
D. Developing Balance and Coordination
Improving balance and coordination can help us achieve better posture. A great place to start is with a single-leg balance. Stand on your right leg, bend your knee and raise your left leg a few inches off the ground. Now hold this position for 10-15 seconds. Once comfortable, you can bring your arms out in front of you to challenge your balance.
Another great exercise to improve balance and coordination is the carioca. Start by standing on your left foot and hold your arms out in front of you as you extend your right leg out to the side. Now step behind your left leg with your right foot, keeping your arms outstretched. Then, twist your torso and your arms to the left and do the same on the other side. Remember to move with your breath, in and out.
Passive Exercises
A. Foam Rolling the Back and Shoulders
Foam rolling is an effective way to improve posture and prevent pain. Using a foam roller on your back and shoulders can help relax the muscles, which in turn helps improve posture. To foam roll your back, start by lying on your back with the foam roller placed under your shoulder blades. With the roller in position, lift your butt off the ground and use your arms to roll your body up towards the foam roller. Roll up and down the length of your back and repeat a couple of times. To foam roll your shoulders, take the foam roller and place it in the middle of your shoulder. With the roller in place, lift yourself off the ground and roll your body up and down your shoulder, making sure to roll each side with the same amount of repetitions.
B. Using Resistance Bands to Target Weak Spots
Resistance bands are an effective tool to target weak spots and improve posture. To use the bands effectively, you will want to find the right level of resistance for you. Start by holding the band in a stretched out position and slowly perform exercises such as bent over rows or lateral raises. This can help target weak muscles and improve posture. It is best to repeat the exercises a few times on a regular basis for best results.
C. Self-Massage and Myofascial Release
Self-massage and myofascial release can also be beneficial for improving posture. With self-massage, you can target certain areas of the body to help increase circulation and relax the muscles. To do this, you will want to spend a significant amount of time massaging the knots and areas of tension in your back and shoulders. To do myofascial release, you will want to focus on specific points in the body and slowly apply pressure. This can be done by using either a foam roller or your hands and can help relax the muscles and improve posture.
Conclusion
Improving your posture has an array of benefits, not just aesthetically but also health wise. Good posture helps us achieve the full physical potential nature intended us to have in terms of increased energy, mental clarity, muscle growth and overall well being. In order to strengthen and maintain healthy posture, it should be our constant focus to ensure that it is not neglected in the long run.
The exercises provided in this article should be a starting point for anyone interested in improving their posture. Even though any significant changes may take a few weeks, immediate relief from pain and discomfort due to bad posture can be expected by performing simple poses even for a few minutes. The end result of having improved posture therefore should be our motivating factor to commit to a longer-term plan to ensure healthy posture for our bodies.
