Having a good posture is necessary not only to look beautiful. This is the key to a healthy, even back and good blood circulation. Even if there are no serious curvatures, the spine experiences a tremendous load and needs relaxation, because often during the day we are in the same position — sitting. How to deal with the curvature of posture?
We have put for you a set of exercises that will help straighten your back and maintain its health. Posture correction is something that is available to everyone at home. We tell you how to achieve this in our article!
10 Effective Exercises To Improve Your Posture In 30 Days
You need to perform all the actions described above on a flat surface. Why is it important not to neglect the warm-up at all? By doing this simple exercise, you will warm up your muscles, prepare them for further stress and reduce the likelihood of injury and sprains. And at the same time other posture disorders that can be obtained if you engage in physical activity without prior preparation.
2. Stretching the back muscles
Thanks to this exercise, you will warm up and work out the muscles along the spine well, you will feel the warmth and pleasant tension radiate in the back. This is also a very important stage that should not be skipped before performing more complex physical actions.
The most important point at the beginning of this exercise is the correct straightening of the back. Make sure that both shoulder blades touch the floor and lie flat. Take your time, follow the instructions, work in a normal rhythm for you. This will help to distribute the load correctly and not damage the back muscles.
Also: 9 stretches that will help you eliminate body asymmetry and speed up your metabolism
4. Cat’s spine
Performing a “cat” stretch is a very effective exercise if you want to improve your posture. During the exercise, you also do not need to hurry. Your task is to move smoothly and slowly, comprehending each movement and feeling a slight tension in your back.
5. Stretching the muscles of spine
This exercise seems simple, but in fact it turns out to be extremely effective for correct posture. Only first be sure to check that you are lying flat on your back, and both shoulder blades touch the floor.
Read: 18 Exercises That Show You Exactly What Muscles You Are Stretching
6. Classic exercise
Thanks to this exercise, you work out the muscles not only of the back, but also of the press, as a result of which it will become easier to keep your back straight. You will pump the muscle frame, it will become stronger and stronger, and the habit of slouching will gradually become a thing of the past.
7. Shoulder exercise
Follow all the steps described smoothly and be sure to give your back a little time to rest during the movement change. If you feel pain in your neck or shoulder blades, reach for your knees less intensively. This way you will avoid possible injuries and will not aggravate the existing posture disorders.
8. Exercise in the side position
Such exercises are important for correcting posture. In addition, they help to work out and strengthen the muscles of the core and buttocks, without which it is impossible to imagine a beautiful back.
9. Exercise with a roller
For this exercise, it is important to monitor the tilt of the head so as not to injure the neck muscles. Follow the correct straightening of the back and stretch the top up.
10. Abdominal exercise
To improve your posture, you need to work on different muscles, including the buttocks and abdomen. In the case of this exercise, you do not need to try to raise your hands as high as possible, as it may seem at first. It is much more important to create the necessary voltage in the housing itself. So the muscles will eventually become more developed and strong, and as a result you will be able to get what you want — a beautiful back.
Important: all the classes described in the article should not be isolated. Of course, you can choose other exercises to improve your posture or train under the guidance of a specialist trainer. It’s not necessary to do this every day, but it’s useful to have a routine. Do not forget that proper posture requires regular exercise and attention to your body, but rest is also important.
Keep reading: 3 yoga stretches to relieve back pain that you can do every day