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Improve your posture With the exercises we have prepared for you in this article. It is not something that is advisable to do only to keep the muscles that influence the posture, but also to improve your well -being and health at a general level.
Do not forget that a bad posture can cause back pain, muscle tension and affect our mobility. Fortunately, there are some exercises that can help us strengthen our backs, while we improve physical condition.
Improve your position with these exercises
Improve your position easily taking advantage of this selection of exercises that we have prepared. All stand out because it is not necessary to have any type of accessories to perform them. In fact, It is not even necessary to leave home.
You can make them limited to wearing comfortable clothes. However, it is useful only recommended.
Next, improve your position following the Indications to do these exercises:
Front iron
The frontal table is an excellent exercise to strengthen the torso and stretch your back. To do this exercise, bump upside down with your hands on the floor and Cubits aligned with the shoulders.
Raise your body from the ground, maintaining a straight line from the heels up. Be sure to tighten the abdominal muscles and keep the position For at least 30 seconds. As you win strength in the muscles, you can gradually increase time.
The frontal table helps strengthen the lower abdominal muscles, back muscles and flanks. By strengthening these muscles, we improve our stability and We reduce the load on the backwhich helps create a uniform erect position.
Buttock bridge
The buttock bridge is another effective exercise to strengthen the back and improve posture. To do so it starts to lie with your knees bent and your feet resting on the ground, separated to the width of the hips.
Slowly lift your hips, creating a straight line from the knees to the shoulders. Keep this position for a few seconds, then slowly lower your hips to the ground. Repeat the movement several times.
This exercise focuses on buttocks, abdominals and lower back muscles. By strengthening these muscles, we improve our stability and coordination of the body, which helps us to have a good and healthy posture.
Pectoral stretch
In many cases, bad posture can be caused by excessive tension in pectoral muscles. To avoid this, it is important to stretch these muscles correctly and the most effective way to achieve it is stretching the chest.
To do this, stand next to a wall or door. Then, place your hand on a wall or frame and the elbow at shoulder height. Slowly, turn your body to the other side until you feel a light stretch on the chest
Keep this position for 20-30 seconds and repeat with the opposite side of the pectoral. This stretch helps reduce accumulated tension in pectoral muscles and encourages an open and straight posture. When stretching the muscles of the chest, we reduce the rotation forward of the shoulders, which improves the general posture.
Back extensions
Back extensions are an effective exercise to strengthen back muscles and improve posture. To perform this exercise, lie down with your arms extended forward and legs together. From this position, slowly lifts your chest and arms, but keeping your feet on the floor.
Keep the position for a few seconds and then slowly lower the body to the ground. Repeat the movement several times. Back extensions help strengthen back muscles, especially spine extenders. By strengthening these muscles, we improve our posture by providing greater support to the spine and reducing the inclination forward of the shoulders.
Also, this exercise can also help relieve accumulated tension in the back Due to an incorrect position.
Improve your posture correctly
Now that you know all these exercises, remember that before doing them it is important to heat properly and consult a health professional or a personal coach to make sure you do the exercises correctly and Adapt them to your physical condition level.
Also, keep in mind that a good position is essential for our health and well -being. With some of the exercises that we have mentioned as the front plate and the buttock bridge, we can strengthen the nucleus and improve the position at a general level, which can represent something very positive for our physical well -being in the short, medium and long term.
In addition, complementing these exercises with stretching, such as the pectoral, will help us release muscle tension and favor body alignment, which Effectiveness will further improve of your routine to strengthen the nucleus.
