You may be wondering that after reading a lot of literature, what are the best exercises to improve your body posture? We have listed some of them and believe that that will help you. Bear in mind that good body mechanic is the key to good posture.
How Spinal Mobility Exercises Improve Posture
The starting position is on all fours. Your hands should be shoulder width apart and your thighs and arms should be vertical. Use an exercise mat if you have one. While Looking at the floor, arch your back. Lower your stomach towards the floor, hollowing your back and then look up. Note: If you are pregnant skip the step of hollowing your back).
Repeat steps 1 to 4 of the above exercise 10 times. Take a break of not more than 1 minute and then get back to the step 1 position (on all fours). Raise one of your hands off the floor, and reach underneath your body to the opposite side. Swing the arm to the other side and then return it to the initial position. Repeat steps 7 to 8 of this exercise with your other arm. Repeat steps 6 to 9 of this exercise 10 times.
(i). Arms, trunk and rotation: Start with your feet hip width apart, arms and hands reaching forward at the shoulder level. Turn your shoulders, head and arms around to the right as far as you can, bending your left arm across your chest, and keep your hips still. Repeat step 2 of this exercise but now turn to your left side. Repeat steps 1 to 3 ten times.
(ii). Side bends: Begin with your feet hip-width apart, and place your hands on your hips. Slowly bend to the right and then slowly to the left. Don’t tilt forward. Repeat the above steps 10 times.
Upper back exercises
(i). Shrugs: Stand with your feet hip-width apart, and with your arms at your sides. Raise your shoulders as high as you can and then lower them slowly. Breathe in when you are raising your shoulders and breath out when you are lowering them. Repeat the above steps 10 times.
(ii) Lateral arm raises: Stand with your feet hip-width apart, and with your arms at your sides. Slowly raise your arms sideways until they are parallel to the ground and then lower them slowly to your sides. Breath in when raising your arms and breath out when lowering your arms. Repeat the above steps of this exercise 10 times.
(iii). Front arm raises: Stand with your feet hip-width apart, and with your arms at your sides. Slowly bring your arms to your front until they are parallel to the ground and then return them slowly to your sides. Repeat the above steps of this exercise 10 times.
Low back exercises
(i) Half squats: Stand with your feet hip-width apart, and fold your arms at shoulder height. Slowly bend your knees until your thighs are parallel to the ground and then return back to the upright position. When moving down breath out and breath in when moving up. Repeat the above steps 5 times and then gradually increase the number of repetitions to 10.
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