In the busy lifestyle of people where every time they have to sit in a chair to do their work or lie down in the bed whole day causes the difference in their posture which is a big issue and it may become a big problem in future due to bad posture issues like back pain, neck pain, hip pain happening every time.
Factors affecting bad posture
- Not sitting properly on the chair or bench.
- Very sedentary lifestyle.
- Always lie down on the bed.
- Doesn’t perform yoga or stretching exercises.
- Sometimes it may be because of genetics.
Good posture is very important because it makes you look good, and provides mobility, flexibility, and strength. There are certain exercises and stretches that help you to maintain a good posture. I will tell you the important exercises so you can improve your posture.
1) Cobra stretch ( Bhujangasana)
This is very good exercise. It helps you to stretch your lower back, abdomen, and glutes muscles. To perform this first you have to lie down on your stomach and put your hand on the floor under your shoulders then push your upper body up and hold it for 10-15 seconds and then repeat it again 10-12 times in 3-4 intervals.
2) Cat-Cow stretch
This stretch is very beneficial for your thoracic spine, it stretches your back muscles. To do this you have to first bend down on your knees and put your hands on the floor and then press your upper back up and down, hold it for 10-15 seconds and repeat it – 3 times.
Plank is a very good exercise. It helps you to strengthen your abdomen, lower back, shoulders, and hip muscles and it is very beneficial for improving posture. For doing this you have to lie down with the elbows grounded on the floor with a neutral spine and hold this position up to your strength but beginners can start with 30-40 seconds 2-3 times.
4) Neck press
Neck pain and neck forward posture issues are becoming common nowadays. Because of bad sitting or other factors so the neck press exercise can help you to avoid this problem. This exercise will stretch neck muscles and also the upper part of your spine. It is a very easy exercise. You have to just press your neck forward and backward and hold it for 10-15 seconds 3-4 times.
5) Glute bridge
Glute bridge is a very easy and beneficial exercise, it helps you to strengthen your hip, lower back, and leg muscles and is also a good posture-improving exercise. To do this you have to lie down on your back with your feet folded and then up your hip and hold it for 30-40 seconds and repeat it 2-3 times.
6) Forward Bend
This exercise is very useful for your lower back and hamstring, it helps to stretch all muscles and also strengthen them. It is a very simple exercise. You just need to bend forward in a standing position and touch your toes.
7) Bow pose (Dhanurasana)
Dhanurasana is one of the most useful and important exercises. It stretches your lower back and strengthens the abdomen muscles, ankle joint, spine, etc. To perform this exercise you need to lie down on your stomach and hold your ankle with your hand like a bow for around 30-40 seconds 3-4 times.
8) Wall Stretch
Wall stretch is an exercise that helps to stretch your chest and rotator cuff muscles. Also, strengthen your joint and your supporting muscles around the chest and shoulder muscles. To perform this exercise you just have to stand in the front of a door and stretch your body and hold it for 15 to 20 seconds and repeat it 3-4 times.
Push-ups are very useful exercises and very common exercises. They improve your posture and also strengthen your chest, shoulders, triceps, and core muscles. Many athletes, bodybuilders, and others used to perform push-ups and it is very easy, most people know how to perform push-ups. Perform 10-15 pushups in one go and 3-4 times.
10) Child pose
Child pose is an easy and beneficial exercise. It helps you to stretch your spine, glutes, and hamstrings. To do this just sit on your shin bones with toes touching together and fold forward.
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