Exercises for Good Posture

November 15, 2022 | by Sravani Pathakamuri | Posted in Nutrition Facts

Exercises for Good Posture

Posture is an important part of our lives. It influences how we feel and how we perform. A bad posture can cause back pain, neck pain, headaches and many other health issues. Good posture on the other hand increases our confidence, improves our mood and helps us to concentrate better.

The right posture is important for your health. In this article, we will show you how to achieve good posture and how to maintain it.

In order to achieve good posture, you need to make sure that the following points are fulfilled:

  • Your head is straight with a natural curve in your neck
  • Your shoulders are back and down
  • Your chest is proud
  • Your stomach is tucked in
  • You have a slight curve in your lower back (lumbar spine).
  • Your feet are flat on the floor, shoulder width apart and toes pointing forward.

The spine is the central column of the body. It is made up of a series of bones that are joined together by ligaments and muscles. These bones form a protective case for the spinal cord, which carries messages between the brain and other parts of the body.

There are many postures for good back. One such posture is to sit with your back straight, feet on the floor and thighs parallel to each other. Another posture is to stand with your weight evenly distributed on both feet, shoulders relaxed and head up straight.

1. Child’s pose

Child’s pose is an asana which is practiced in yoga. This asana can be done on the floor, but it is also possible to do it from a chair, which makes it less strenuous.

Child’s pose can be used as a relaxation technique, and it is also used to relieve back pain. It can be done before or after other poses and has many benefits for the body and mind.

In this section, you will learn how to do Child’s pose:

It is important to note that the instructions for this pose are different for men and women.

  • Lie on your back with your feet flat on the floor and your arms by your sides.
  • Bend your knees and bring them in towards your chest.
  • Bring both heels as close as possible to the pelvis without lifting the buttocks off the floor. Push the thighs away from each other, separating them at a right angle to each other, thereby opening up the groin area.
  • Place a pillow or cushion under your head if you find it uncomfortable to do so with your neck unsupported by any surface or if it helps you maintain better balance in this position.
  • Rest in this position for thirty seconds before returning to an upright position with feet flat on the floor and arms by side. Repeat three times or more if desired or needed.

2. Cat Cow pose

The cat cow pose, also known as the “downward-facing dog” or “upward-facing dog”, is a yoga pose. The pose is used in yoga to stimulate the digestive system and to stretch the spine.

It is believed that this pose can relieve lower back pain, neck pain and sciatica. It also helps with constipation and indigestion.

Cat cow pose is a yoga pose that is used for stretching and strengthening the back. It also helps to improve posture and relieve tension from the spine.

  • Begin in a kneeling position on the floor with your hands resting on your thighs.
  • Slowly move your spine into an arch, rounding your back as you exhale.
  • Then, slowly arch your spine, lifting it as you inhale.
  • Repeat this motion at least five times in each direction.

3. Standing Cat Cow

A cat cow pose is a yoga pose that stretches the spine and opens up the chest. It’s one of the most basic poses in yoga, and it can be done by anyone.

  • Start on all fours with your hands under your shoulders and knees under your hips. Your back should be flat, with your head in a neutral position (i.e., not looking up or down).
  • Inhale as you bend from the waist to arch backwards, lifting your head and tucking in your chin. This is like a cat arching its back to stretch out its spine.
  • Exhale as you round from the waist to curl forward, bringing your head towards the ground and tucking in your chin like a cow chewing cud. This is like a cow curling up to rest after eating grass or leaves. Repeat this sequence for 10-15 times.

4. High Plank

The plank is an exercise that primarily targets the core muscles. The plank is a great exercise for strengthening the core muscles. It strengthens the abdominal and lower back muscles.

There are many variations of the plank, so it can be tailored to each person’s fitness level.

5. Side Plank

Side planks are a great way to target the obliques, lower back, and abdominal muscles. This is an easy move to do at home without any equipment.

  • Lie on your side with your knees bent and feet together.
  • Lift your upper body off the ground by pressing into your hands and feet.
  • Hold this position for 10 seconds before returning to the starting position.

6. Pigeon Pose

Pigeon pose is an effective stretch for the hips, lower back, and groin. It can be done at any time during your day to release tension in these areas.

To do this pose:

  • Start by sitting on the ground with your right leg extended in front of you and your left leg bent at a 90-degree angle.
  • Next, move your right foot next to your left thigh.
  • Finally, cross the outside of your right ankle over the top of your left knee so that it’s resting on top and you feel a stretch in the front of your hips. You can then lean forward slightly to deepen the stretch. Hold for 30 seconds or as long as feels comfortable before switching sides.

Summary

Good posture is not only a matter of aesthetics. It affects your physical health and mental well-being. Good posture can help you to avoid back pain, neck strain, and headaches. It also improves your breathing, circulation, and digestion. Plus, it has the power to make you look slimmer and taller!

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