A healthy back today is the exception rather than the norm. Unfortunately, this opinion is shared by doctors, scientists, and fitness trainers.
To achieve the correct posture, many use exotic (and sometimes expensive) means. But even a simple morning exercise and a few minutes of yoga in the evening are enough to keep the muscles supporting the back in good shape. Here are some of the best practices to improve your posture.
1. Strengthening the Core on the Ball
Why you need it: This is one of the most important exercises in the posture correction system. It aims to strengthen the abdominal muscles, whose strength we need to maintain flexibility in the upper back and youthful grace of movement for years to come. Reception helps to form not only a royal posture but also a relief belly. Helps reduce abdominal fat. Creates a sense of stability and psychological stability by creating an inner fulcrum.
How to do it: Take a small ball and inflate it by half or a little more. Place it under your sacrum. Lie on your back, bend your knees, and place your hands on the sides at the level of the shoulder girdle. Lift your legs off the floor, feeling the abdominal muscles turn on. Straighten your knees alternately without lowering your feet to the floor.
How much to do: 10 minutes.
2. Side Plank
Why you need it: The side plank, although a static posture, strengthens muscles that are rarely used in everyday life. It includes them in work. This is beneficial as it corrects muscle imbalances and activates the muscles on the spine’s sides that support it.
How to do it: Fortunately, the side rails are easy and accessible (in case of injuries or other contraindications, consult your doctor first) and do not require any equipment. Just lie on your side and place one hand under your shoulder. Lift your hips off the floor, placing your legs one above the other. If you cannot support your body on your hand, lean on your elbow or forearm, you can touch the floor with your knee.
How much to perform: three sets of 30 seconds (delay at the top) on each side, and then increase the duration to one minute.
3. Square Shoulder
Why it is needed: This exercise does not directly affect the core, but it helps to stretch the upper back, “straightening” and removing the clamps from the shoulder girdle. You can’t build good posture without these exercises.
How to do it:Â Stand in a “table” position – four points of support, palms under the shoulders, and knees under the hip joints. Back straight, look at the floor. Walk your shoulder blades up the ribs, bring them inward, lower them down, and spread them to the sides. Repeat the square exercise.
How much to do: 10 times in one direction and 10 times in the opposite direction.