In our increasingly sedentary lifestyles, developing the muscles necessary for good posture is more important than ever. When developed, these muscles help your body stay upright and reduce the risk of injury and fatigue. In this article, we’ll share some ways to strengthen your posture so you can comfortably sit and stand.
Good posture is important because it helps you stay balanced, maintain good alignment, and reduces injury and fatigue. You’ll need to strengthen your abs, back, shoulders, and glutes to have effortlessly good posture. Here are four exercises to help you do that:
- Wall Assisted Goal Post Arms
In the rest of this article, we’ll guide you through each exercise so you can do each one safely and effectively. So, pull out a mat and let’s get started!
4 Exercises To Give You Better Posture
To perform a plank, start in a tabletop position with your hands directly under your shoulders and knees directly under your hips. Next, press your hands into the ground and step your feet back. Your body should create one long diagonal line from your heels to your head.
Squeeze your core, engage the muscles around your shoulder blades, and keep your head balanced on the end of your spine. For maximum core engagement, don’t let your hips fall or lift out of alignment between your heels and shoulders. Hold this position for 30 seconds to 2 minutes.
Start by lying on your stomach, arms extended overhead and legs long. Inhale, then exhale and lift your arms and legs off the ground simultaneously. Moving opposite arms and legs together, paddle as though you’re swimming in the air.
Keep your arms and legs straight as you move, but avoid locking the joints. Keep your head lifted between your arms. “Swim” for 20 to 45 seconds, lift your arms and legs a little higher, hold for five seconds, and rest.
Wall Assisted Goal Post Arms
Stand with your back against a wall and hold your arms out in a ‘T” position. Now, bend them at the elbows so your forearms and the backs of your palms are touching the wall. Slowly slide your arms up along the wall, then lower back to the starting position.
As you move, only raise your arms as high as you can without separating them from the wall. Keep your shoulders drawn down away from your ears, and your neck relaxed. Do 5 to 10 reps.
Stand up straight with your feet shoulder width apart, hands either on your waist or clasped in front of you. Now, bend at the knees and hinge slightly forward at the hips. Then, stand up straight again, drawing your hips back underneath you. Release your glute muscles as you bend your knees and engage them as you stand up straight for maximum effectiveness.
Repeat this process for a total of 10 to 30 reps.
Add this short sequence to your workout routine two or three times each week to see noticeable improvement in your posture!