Five Keys to strengthen your Posture
Want to look attractive and elegant through your posture? Look no further- as we’ve rounded up a list of simple and effective exercises to maintain your posture. And, you can do these in just a few minutes each day.
Hello and welcome to the world of posture exercises! Whether you are just starting out or are looking to spice up your existing fitness routine, posture exercises are a great way to start. Stretch and strengthen your muscles and posture to promote balance in your body. As you work on your posture you become aware of some imbalances in your body of which you weren’t previously aware. Read on to learn how to do these 5 exercises you help you stand stronger.
Child’s Pose
First, start off by relaxing on your knees, making sure your wrists are directly beneath your shoulders. Then, slowly move your bottom back toward your heels, and stretch your arms out in front and your palms resting on the floor. As you exhale, draw your shoulder blades together, relax your neck, and place your forehead on the floor. Stay in this pose for a few breaths, allowing your body to open and relax. Meanwhile, don’t forget to take deep breaths. Then, slowly push yourself back up to your limbs as you inhale, and rest before transitioning to the next exercise.
Forward Fold
If you’re looking for a way to strengthen and tone your core muscles and improve your flexibility. Then the forward fold might be the one you want. To get started, stand up straight, feet slightly wider than hip-width apart, with your back straight. Starting from your pelvis, gradually fold your body forward, keeping your back and legs straight. Keep your arms above your head and your hands together. As you bend forward, keep your body in a single plane, bringing your chest forward. Focus on keeping your shoulders away from your ears while breathing evenly. Slowly rise back up to standing, relaxing your jaw and lengthening your spine. Let yourself reach upwards through your arms and take a few moments to appreciate the stretch.
Whether you are just starting out or are looking to spice up your existing fitness routine, Posture exercises are a great way to Start. Stretch and strengthen your muscles and posture to promote balance in your body.
Pilates Roll-up
To start with, lie down on your back with your arms extended overhead and your legs staright on the floor. Let your belly drop down toward the bottom (floor), and make sure your shoulders are relaxed and away from your ears. Take a deep breath.
Inhale and engage your core muscles by drawing your naval towards your spine.
Exhale and slowly lift your head, neck, and shoulders off the floor, reaching your arms towards your toes.
Continue to roll up one vertebra at a time, keeping your legs straight and your feet flat on the floor.
Pause at the top of the movement, inhale, and then exhale as you slowly roll back down to the starting position, one vertebra at a time.
CROSS-OVER EXERCISE
Getting your workout going with a cross-over exercise is a great way to get your heart rate up and get your body moving. Start by standing with your feet slightly apart and your hands at your sides. Then, lift your left foot off the ground and bring it over to the right side. Return your foot to the starting position and lift your right foot off the ground and bring it over to the left side. At last, continue this motion for a few minutes.
PLANK POSE EXERCISE
Ready to take your workout to the next level? Plank pose is an excellent way to build strength, endurance and balance throughout your entire body. Start by getting into a push-up position with your hands directly underneath your shoulders and your feet together. Make sure you’re bracing your core, engaging your glutes, and keeping your neck and spine in line. Now, shift your weight back until your forearms and elbows are touching the floor. Keep your elbows directly underneath your shoulders and keep your legs straight behind you. Make sure to contract your glutes, abs, and quads so your body forms one straight line. Hold this position for 30 seconds to 1 minute. It's important to keep your focus as you’re doing the plank pose, you’ll be able to notice when your form starts to falter. Once you completed the pose, slowly move back into the push-up position.
From the April 2023 issue of FHM India.
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