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A position adequate not only improves appearance, but also impacts your physical and mental health. If you spend many hours sitting or with your body hunched, you probably feel discomfort or fatigue. The good news is that there are simple and effective exercises that can help you Improve body posture and feel with more energy and security in your day to day.
Why is it important to improve body posture?
A good posture keeps the muscles, ligaments and joints aligned. This reduces wear and prevents injuries. In addition, it improves breathing, balance and contributes to a greater sense of well -being.
On the other hand, a bad posture can generate low back pain, neck and shoulder tension, and even affect your digestion.
Main causes of hoods
The hooding usually develops by common factors:
- Sedentary lifestyle.
- Excessive use of mobile or computer.
- Lack of body awareness.
- Muscle weakness, especially in the Core and the high back.
Recognizing these causes is the first step to start a routine focused on the Postural correction.
Exercises to strengthen the back and align the posture
Chest stretching against the wall
Place yourself from side to a wall, with your arm extended and the supported palm. Slowly rotates the body in the opposite direction. Keep the position for 30 seconds. Repeat from the other side.
This exercise helps open your chest and release accumulated tension.
Buttock bridge
Lie on your back with your knees flexed and your feet supported. Slowly elevates the hip, contracting the buttocks. Keep a few seconds and go down with control. Make 3 series of 15 repetitions.
Strengthens the lumbar zone, essential for a good column routine.
Elastic band rowing
Hold an elastic band with both arms and pull it towards your body, keeping your elbows near the torso. Make 3 series of 12 repetitions.
This movement works the middle part of the back, key to avoiding hoods.
Abdominal plate
Support the forearms and tips of the feet on the ground. Keep your body aligned without sinking your hip. Hold for 30 seconds and repeat 3 times.
A well executed iron reinforces the Core, which facilitates maintaining the stood up during the day.
Tips for a routine for the effective column
Be constant
Perform these exercises at least three times a week. Consistency is key to notice real changes.
Control your daily posture
Make active pauses if you work sitting. Check the position of your neck and back several times a day.
Combine strength and mobility exercises
Integrating stretching, strength exercises and breathing techniques will allow you to obtain better results.
Benefits of maintaining a aligned posture
Improve body posture Not only is it reflected in your figure. It also translates into:
- Reduction of muscle aches.
- Greater energy during the day.
- Better digestion and breathing.
- More trust in your body language.
Adopt an exercise routine for Improve body posture It is a decision that transforms your health and quality of life. It is not just aesthetics, but about feeling strong, stable and in harmony with your body. Start with small changes and you will notice a big difference.
