We all know how hard it can be to keep a good posture all the time. Especially when you have a job where you sit or stand in the same place for long periods of time. When you find yourself slumping forward, you may very well be putting strain on your body.
Here are five exercises to combat those pesky poor posture habits that you sometimes aren’t even aware are occurring. Start correcting your posture so you can begin walking tall and strong again!
1. Hand on Back
Sit up tall with your pelvis upright. Place the back of your hand on the small of your back. Draw your shoulder blade towards your spine as you slowly lift your hand away from your body. Repeat for 15 repetitions with each arm.
2. Seated Cobra
Keeping your pelvis upright, place your hands with your fingers facing downwards on your pelvic bone so that your pinky fingers are touching in the middle of your spine. Use your hands to help you maintain an upright posture and a stable low back.
Keeping your chin tucked into your chest, gently arch backwards so that your chest opens up and you feel a gentle stretch across your collar bones. Hold this position for 2-3 breaths. Repeat for a total of two full repetitions.
3. Seated Roll Down
Tuck your chin as if you are holding a ball between your chin and chest. Without letting your pelvis roll backwards, bend forward as if you are trying to roll the ball down your chest towards the bottom of your ribcage.
Stop the movement when your pelvis starts to move. Hold this position for 3 breaths. Roll back up one vertebrae at a time and repeat for two more repetitions; adding an additional breath each time.
4. Side Bend
Raise your right arm above your head, maintaining a gentle bend in your elbow. Act as if there is a string pulling you up from the crown of your head to find length in your spine. Begin to gently lean to the left side, allowing the bend to come from your ribs (right side of ribcage should open as the left side closes).
Hold this position for 3 breaths. Try to maintain balanced weight between your hip bones. Repeat for three repetitions each side.
5. Pectoral Stretch
Sit up at your desk (or in a chair), with your pelvis upright. Start by raising your arms by your side as if you were to mimic a cactus (elbows at 90 degrees). You should feel a gentle stretch across your chest. Be mindful not to let your ribs pop out.
Slowly raise your arms by melting your shoulder blades down your back until your fingers are touching. Maintain contact of your fingertips as you slowly bring your hands behind your head without actually touching your head. Be mindful not to allow your shoulders or ribs to rise up. Reverse the motion and repeat 3 times.