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Spending many hours sitting, using your cell phone incorrectly or carrying weight incorrectly can affect your body posture. Over time, this causes discomfort, muscle tension, and even chronic pain.
A straight back and a strong core They not only improve aesthetics, but also help prevent injuries. Furthermore, a good postural correction influences your breathing, mobility and confidence.
The good news is that you can train to improve body posture. In this article you will see the best routines and exercises to achieve this safely and effectively.
Why is it important to work on body posture?
Prevents chronic pain and discomfort
a bad body posture It can cause tension in the neck, shoulders and back. This usually leads to headaches or joint problems.
Improves physical performance
have a straight back and a strong core It allows you to perform exercises with greater efficiency and lower risk of injury.
Increase confidence
Good posture is not only noticeable on a physical level. It also improves your presence, body language and self-esteem on a daily basis.
Factors that affect your body posture
- Sedentary lifestyle.
- Excessive use of mobile or computer.
- Sleeping in inappropriate positions.
- Loading weight without technique.
- Lack of body awareness.
Therefore, including a specific routine postural correction can help you offset these negative habits.
Basic principles of body posture training
Strengthen the core
He strong core It is essential to maintain good alignment. It involves abdominal, lumbar and gluteal muscles that stabilize the trunk.
Mobilize the spine
Mobility exercises help release accumulated tension in the spine and improve your range of motion.
Activate postural muscles
Many postural muscles are inactive due to a sedentary lifestyle. It is key to activate them with controlled exercises.
The best routines to improve your body posture
1. Postural stretching routine (10 minutes daily)
This routine helps to lengthen muscles shortened by poor posture, especially those in the chest, neck and hips.
Suggested exercises:
- Pectoral stretch on the wall.
- Gentle cervical rotation.
- Hip flexor stretch.
- Child’s pose (yoga).
- Latissimus dorsi stretch.
Do each exercise for 30 seconds, breathing consciously and slowly.
2. Strong core activation routine (3 times a week)
These exercises strengthen the middle zone, essential to sustain a straight back.
Suggested exercises:
- Front plank (30 seconds).
- Glute bridge (15 repetitions).
- Bird-dog (alternate arms and legs, 10 repetitions per side).
- Hollow body hold (20 seconds).
- Side plank (20 seconds per side).
Perform 2 to 3 sets per exercise with short rests.
3. Mobility routine for the spine (2 times a week)
A movable column improves alignment and makes it easier to maintain a body posture healthy during the day.
Suggested exercises:
- Cat-cow (10 repetitions).
- Quadruped thoracic rotations (8 repetitions per side).
- Sitting spinal flexion and extension.
- Roll onto your back on the floor (gentle movement).
These movements can be done as part of the warm-up or during a training session. active rest.
4. Postural correction routine with elastic band (2 times a week)
The elastic bands They allow you to work the postural muscles with low impact.
Suggested exercises:
- Band row from seated position.
- T openings to activate shoulders and upper back.
- Shoulder raises with control.
- Neck stretch with gentle resistance.
Make slow movements, focusing on the quality of the gesture, not the quantity.
Additional tips for maintaining good body posture
- Adjust the height of your chair and monitor when working.
- Get up and walk every 45 minutes.
- Wear appropriate walking shoes.
- Sleep on your side or back, with good support.
- Take active breaks during the day.
Small daily changes can make a big difference in your postural correction.
When to start working on body posture?
It is not necessary to wait until you have pain to start. Improve the body posture It is useful at any age and fitness level.
If you’re experiencing stiffness, recurring discomfort, or simply want to look and move better, this is a great way to start.
You can include these routines within your training week or dedicate them to days of gentle workouts either active rest.
Improve your body posture It’s not just about being upright. It’s about consciously training to move better, feel less tense and prevent future discomfort.
Strengthen a strong coremaintain a straight back and apply techniques postural correction It can completely change the way you train and live.
Include these routines in your week and you will notice a real difference in your body and general well-being.
