8 Exercises to Help Your Posture

Your posture can have an impact on your health; but what makes a posture “good?”

Your muscles have a lot to do with the proper posture of your body. When the muscles surrounding your spine are in balance and are providing proper support to your whole body, that is considered a good posture; and when you have a “good posture” your spine stays in the proper position.

Unfortunately, most people do not have or maintain a good posture. Here are some exercises from your Chiropractors in Dickson

Exercises to Maintain a Good Posture

Strengthening Your Back with a Bridge:

Sitting for hours puts a lot of stress on your back. This can cause compression issues with your spine. “Bridge” exercises help to strengthen your abdominal muscles which will help support your spine.

• How to do it?

Lie on your back. Bend your knees and make sure your feet are lying flat on floor. Lift your torso and hips from the ground with your arms and legs creating a position that looks like a bridge. Hold this position for 10 seconds. Relax and repeat.

• What to expect?

Of course you won’t get a instant good posture with just this exercise. Start here to help correct your posture and even get some relief from lower back pain like sciatica.

Torso Twist:

The torso twist is one of the posture exercises that will help stabilize the spine and allow coordination with your pelvic muscles.

• How to do it?

Sit on the floor, back straight, shoulders down and legs extended in front of you. Bend your right knee and place the right foot on the other side of your left knee. Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you.

Hold this position for 10-30 seconds and breathe deeply.  Reverse and repeat for the other side.

Do not bounce and only stretch to the point of “mild discomfort,” not to the point of pain.

• What to expect?

This exercise will help tone the oblique’s and abs which will increase your core muscle strength.  By strengthening the core with these exercises, you help support the spine and restore your good posture.

Head and Neck Retraction to help with Headaches:

Bad posture can lead to neck muscle tension and that can increase the chance of headaches.

• How to do it?

Stand or sit in a comfortable position with your chin perpendicular to the floor.  Bring your head straight back.  Hold this position for about 20 seconds.  Relax and repeat.

• What to expect?

While everyone is different, most people feel a neck tension release and a reduction in their headache.

Hip Flexor Stretch:

Sitting or standing for a long time with minimal movement can cause of a lot of problems. Tight hip flexors make it harder for your pelvis to rotate properly, which can also cause your lower back to overcompensate and induce lower back pain.  When you have lower back pain you try to relieve the pressure by slouching which hurts other parts of your body, like your spine and hurts your good posture. Hip flexor stretching exercises can help in improving your posture.

• How to do it?

Kneel down on your left knee. Place your right foot flat on the floor in front of you with the knee bent at a 90 degree angle. Lean forward stretching lowering your left knee and left hip toward the floor but do not touch the floor.  Squeeze your butt and hold this position for at least 30 seconds, longer if you can.

Switch sides and repeat for the same length of time as the first side.

• What to expect?

This exercise will help stretch and release your tight hips and hip flexors allow proper body movement and rotation.

Chin Tuck To Stretch Your Neck and Release Shoulder Tension:

Not keeping your head in alignment with your spine can lead to a lot of neck pain and shoulder tension.  Chin tucks are one of the key exercises you can perform to help keep the head aligned above the spine and maintain a good posture. Chin tucks can help improve your neck strength and flexibility.

• How to do it?

Chin tucks can be done standing or sitting.

Sit/stand upright looking straight ahead with your ears directly over your shoulders (you can stand in front of a mirror to help check your position). Put a finger on your chin. Leaving your finger in place bring your chin and head straight back away from your finger until a good stretch is felt at the base of your head and top of your neck.

Hold this position for at least 5 seconds and then return back to your original position touching your chin to your finger again.

Repeat 10-15 times.

• What to expect?

Doing this exercise on a regular basis will help strengthen your neck muscles and reduce or remove the neck pain and shoulder tension.

Foam Rolling the Spine to Enhance Blood Circulation:

Using a foam roller can help regenerate, hydrate, and smooth out your fascia. It can help lubricate and circulate tissues, which makes your skin and muscles look and feel younger. Rolling also helps stimulate the lymphatic system to flush toxins, reduce/remove bloating, and even reduce cellulite. A regular rolling routine could help you lose inches, shrink your waistline, gain height, and even feel calmer.

• How to do it?

There are many different routines you can use with a foam roller.  Here’s one:

Lie on your back with your knees bent and your feet flat on the floor. Place your back on the roller about the middle of your upper back. Interlace your fingers behind your head, not too tight, to support your head and neck.

Using your feet and inhaling as you roll down the roller stopping at the top of the shoulder blades.

Reverse this motion while exhaling and roll the roller to the bottom of your rib cage.  Do not roll on the lower back.

Repeat this back and forth movement 10 times.

• What to expect?

Improved blood circulation, more flexibility and a stronger core.

Overhead Arm Raise to help Shoulders and Arms:

Posture is about the whole body.  Let’s keep those shoulders and arms flexible by adding overhead arm raises to your workout.

• How to do it?

You should use an appropriate “resistance band” or a light weight for this exercise.

Put your arms by your side holding your weights or bands, raise them without bending halfway (shoulder height) so you are making a straight line from left to right (if someone was looking at your).  Bend both arms at the elbow 90 degrees.  This is your starting point.

Slowly raise your arms up straightening your arms as you do but don’t lock the elbows.

Slowly come back down returning to the starting position and repeat 10 times.

• What to expect?

This will help your shoulder and arms muscles maintain their strength and flexibility which in turn helps with your overall core strength.

Tree Pose for a Better Form:

“Tree Pose” helps to strengthen your legs and core while opening your hips and stretching your inner thighs and groin muscles. This pose helps you build a stronger core as it requires you to retain you balance.

• How to do it?

Stand feet together in a comfortable position. Shift your weight to your right foot and lift your left foot off the floor keeping your right leg straight but don’t lock the knee.

Bend your left knee and bring the sole of your left foot high onto your right inner thigh and press your foot into your thigh while at the same time pressing your thigh back into your foot with equal pressure. This will help you keep both hips squared toward the front so your right hip doesn’t stick out. Focus your gaze on a point that doesn’t move to help you keep your balance.

Hold this position for a couple minutes or longer breathing slowly and deeply, then lower your left foot and do the same thing on other side.

• What to expect?

Increased balance, and a stronger core.

The Bottom Line

Practicing these exercises regularly will help your overall form, posture and increase your health and well being. Building your core helps maintain proper blood flow and nerve connections throughout the body.

Dickson Chiropractic Clinic can help you with these exercises and more.  They have been helping people in the Dickson, TN area just like you increase their health for many years. Visit https://dickson-chiropractic.com to learn more or give them a call:  615-375-8423

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