Posture Exercises at Work
How important is correct posture for overall health? Although it may not get as much fanfare as eating right and exercising, a straight spine is essential to lifelong wellness.
Accordingly, finding out how to fix your posture is an important process. Without routinely performing exercises to improve posture, most people start experiencing the negative effects of poor posture habits at an early age.
Even better, several variations on the plank exist, so it’s easy to switch things up for a greater challenge or to combat boredom.
Practice the plank by lying face down on the floor with palms alongside shoulders and feet and legs together. Raise yourself so your arms are straight and you’re balancing equally on your hands and toes.
Alternatively, raise yourself just to your forearms. Be sure to keep your spine straight, as proper form is essential to getting the most out of this move. Try holding the pose for 30 seconds. As your strength grows, extend the time to between one and three minutes.
2. Crunch with Twist
If you want to learn how to fix your posture, then you’ll love this move. It works your abs and obliques.
Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. As you exhale, lift your right shoulder off the floor, rotating toward the left. Inhale and lower your shoulder back to the floor. Repeat on the other side to complete one rep.
3. Dumbbell Side Bends
This is another exercise for the obliques. You’ll need at least one light weight for this one, but you can also use cans of soup if you don’t have weights.
Stand with your feet shoulder width apart. Relax your shoulders. Slowly bend to one side, then return to the starting position. You can do all reps on one side before doing the other or work both sides at once.
4. Back Extensions
When you’re learning how to improve posture, it’s necessary to strengthen your back with this exercise. 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 return to the starting position.
5. Pilates Swimming
Learning how to have good posture is essential for dance students, and they use Pilates in their training. This is a move that anyone can do to strengthen their back to help ensure proper sitting posture. It can also help you make sure that you’re standing up straight.
Begin lying face down on the floor with arms straight over your head. Lift the left arm and right leg, keeping the elbow and knee straight. Lower your limbs back to the starting position before repeating with the right arm and left leg.
6. Reverse Dumbbell Fly
People who have rounded shoulders as a result of years of poor posture need to strengthen their upper back. When it comes to how to have better posture, this move is a great solution.
Use two light weights, grasping one in each hand with your palms facing each other. Feet are shoulder width apart. Bend slightly forward at the waist and soften the knees. With your head up and eyes facing forward, raise your arms to your sides until they are parallel with the floor. Elbows are slightly bent. Slowly lower arms to start position. Try three sets of 10 reps each.