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7 Exercises For Poor Body Posture

7 Exercises For Poor Body Posture

It’s really easy these days to develop bad posture. If you sit for long hours at a desk or hunch over your phone frequently then the chances are your shoulders, neck, back and spine are suffering. Yoga is a great form of exercise to strengthen and stretch targeted areas and develop a good posture but if you’re looking for something quick and simple that you can do on a daily basis to improve your posture then check out these 7 great exercises!

1. Shoulder Squeeze Stretch

posture3-e1360090121341
    image via primallyinspired.com

    This is a great exercise to keep the shoulders pulled back and down. When we’re hunched over our phones or desks our shoulders become rounded and hunched. Doing this exercise regularly will train the shoulders to align backwards.

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    2. T-Stretch

    t-stretch-4
      image via heartylife.xyz

      This exercise gets your back stretched out and allows your spine to curve inwards gently pulling it into alignment. If your posture is bad then this stretch will feel good and relieve any back pain you may have as a result.

      3. The Prone Y Extension

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      4-eefective-exercises-to-correct-your-upper-back-posture-2
        image via stylecraze.com

        When it comes to bad posture, it’s really important to target your back muscles and strengthen them to prevent an aching back. This move will help with the lower and upper back as well as stretching your chest out and working your stomach and abs.

        4. Thoracic Spine Opener

        thoracic-spine-opener
          image via news.health.com

          This twist is great for the spine and lower back. It’s a gentle stretch that works all the way from the bottom of the spine up to your neck relieving any stress caused by bad posture.

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          5. Cow Face Pose

          posture2-e1360090348591
            image via primallyinspired.com

            This is a wonderful pose not only because it stretches out your back and spine but also creates a deep stretch in your hips, stomach and abdominal region. It allows your back to straighten out and relieve stress around the shoulders.

            6. Shoulder Straightener

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            door-female
              image via yourtemple.com

              Rounded shoulders is one of the most common signs of bad posture. This exercise can be done anywhere you can find a doorway and allows you to stretch out your shoulders. Do one shoulder at a time or spread your arms to either side of the door frame and do one long deep stretch.

              7. Lunge

              4-eefective-exercises-to-correct-your-upper-back-posture
                image via stylecraze.com

                Lunges help to correct your upper back posture and strengthens your core while they’re at it. A strong core will benefit your ability to keep your posture aligned.

                Featured photo credit: jesslef via pixabay.com

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                Jenny Marchal

                Freelance Writer

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                Published on December 25, 2018

                Try These Flexibility Stretches to Enhance Your Daily Workout

                Try These Flexibility Stretches to Enhance Your Daily Workout

                Having a flexible body is essential for everyday life, and particularly for exercise. Think of all the things you do throughout your day that cause your muscles to tighten or create discomfort: Being stuck behind a desk, standing for long periods of time, repetitive motions, driving long distances, and exercising without properly maintaining a limber body are all ways that keep you from having a well-balanced and efficient lifestyle.

                To fully optimize your workout, it is necessary to be flexible in order to perform your exercises properly — by getting full range of motion in which your joints can potentially move. Here’s why:[1]

                When we don’t stretch before and after a workout, our muscles hold onto toxins, we risk injury, recovery time takes longer, and our performance is decreased.

                In order to prevent restrictive mobility, we must do flexibility stretches.[2] Common areas that need stretching and/or flexibility are the hips, back, knees, and ankles. In this article, you will see why it is not only important to stretch, but to balance the planes of motion in which our body parts move.

                How To Stretch

                Done consistently, the following flexibility stretches will enhance your workout, you will gain greater range of motion, improve balance, and recover more quickly for your next workout.

                Typically, a static stretch should be held for 20-60 seconds (International Sports Sciences Association), remembering not to overstretch which can cause injury as overstretching can cause pulled muscles and tears.

                In a comfortable stretch, you should feel just a slight pull without going beyond normal range of motion. Always be aware of your breathing during a stretch.

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                For example, if you are doing a flexibility movement for the knee, just before you go into the stretch, take a deep breath and then exhale once you are into the stretch. Breathing is important as it relaxes the muscles and helps to loosen them.

                Your body should be warm before stretching to increase blood flow. This can be a 3-minute ride on a stationary bike or slowly-controlled, 45-60 second body weight squats.

                Hips Stretches

                The hips tend to give us trouble when we get into our 40’s and 50’s, and the cause of pain is not always injury or over-use, but rather, lack of stretching in the hip flexor muscles.

                Even if you’re not a sedentary person, you walk throughout your work day, climb stairs, or stand for long periods of time, you must keep your hips flexible to keep them from tightening which can cause other problems, like lower back pain. (Everything is connected.)

                Oftentimes, people who are active tend to think that because they cycle, run, or perform other exercises that recruit the hip flexors, they don’t need to stretch because their hips are constantly moving; Not so. What people don’t recognize is that over time these and other movements create muscle imbalances, spasms, and affect posture.

                When your hips are flexible, the exercises that recruit gluteal muscles, like the squat and lunge, have better control. Take a look at these 4 hip flexor stretches by Guerilla Zen Fitness:

                Back/Spine Stretches

                The back and abdominal muscles support the core and are necessary to have a strong gait. In order to have a strong back, you must open up your chest and sides of your back with various stretches.

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                Sometimes, without noticing it, we rely on our back for a variety of movements, such as looking over our shoulder to pass safely in our vehicle, rising up from a chair, reaching up high for an object, etc.

                These passive movements seem easy, but without a stable core, you’re left with a weak spine and the movements can become challenging over time.

                Having a flexible spine and strong core is great for exercises like crunches, torso circles, side bends, lying leg raises, and sit-ups.

                Here are 3 spinal flexibility stretches by Strength Side:

                You can also incorporate regular yoga practice into your daily routine as a holistic approach to gaining flexibility in your back.

                One of my favorite things about yoga is that it moves energy throughout the entire body, with special attention to the spine. In addition, yoga helps to lengthen muscles and opens up the space between the ribs and vertebrae, which minimizes tension and reduces headaches and backaches.[3]

                Try these yoga poses that are not only good for flexibility but for overall relaxation. Hold each pose for 10 to 15 breaths:[4]

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                  Knees Stretches

                  The use of our legs to walk, run, swim or do any the movement that involves the legs also involves the knees. Flexibility in and around the knee joints is essential for mobility, and because everything is connected, flexibility in the knees will also create flexibility in other areas, such as the ankles, which will I will address next.

                  So, if the exercises you perform on machines, such as the leg extension or leg curl, which move in the sagittal plane – that is, forward and backward or up and down – are among your go-to’s when training your lower body, you must have flexible knees.

                  Here are 3 knee strengthening examples by Strength Side:

                  Ankles Exercises

                  Ankles run into all kinds of problems, like walking, wearing high heels or uncomfortable shoes, flat feet, trauma, improper footing when performing exercises, arthritis, and even swimming. All of these can cause tendonitis – The inflammation surrounding tendons in the lower leg muscles.

                  Despite what it may look like, the foot does not remain in the same position during up-and-down movements which is why it is important to maintain flexibility in the muscles surrounding the ankle joint.

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                  Flexibility allows for various positions (International Sports Sciences Association). In addition to the following exercises, R.I.C.E. (Rest, Ice, Compression, Elevation) is also effective for relieving ankle pain. Here are some examples of how to increase ankle and foot mobility:

                  Planes of Motion

                  Balancing your body’s planes of motion is necessary, not only for weight training and other exercise, but for gaining flexibility as well.

                  Our body is a powerhouse because it is not limited to a single plan of motion movement, and instead has the ability to move in multiple directions – Sagittal, frontal, and transverse.

                  For example, when doing flexibility exercises for your back, you should also work our abdominal muscles. Similarly, when weight-training your quadriceps, you should balance them by also training your hamstrings. This creates balance, coordination, and functionality:[5]

                    Bonus Tip

                    Keep in mind that stretching can go hand-in-hand with the use of sports medicine equipment, such as a foam roller to pre-condition tight muscles and break up lactic acid, compression apparel to maintain warmth, and even a lacrosse ball to target trigger points.[6]

                    Now that you are familiar with stretches where common injuries occur, you should experience relief in multiple areas of your body and in your daily life. Tension, stress, and tight muscles can now be curtailed by effective stretching before and after your activities, and your muscles will be more relaxed and efficient, thereby increasing your performance.

                    More Resources About Stretching Exercises

                    Featured photo credit: Annie Spratt via unsplash.com

                    Reference

                    [1]Muscle Mechanics, International Sports Sciences Association, “Fitness: The Complete Guide,” page 166
                    [2]Flexibility Training, International Sports Sciences Association, “Fitness: The Complete Guide,” page 343
                    [3]Top Fuel Crossfit: Yoga Poses to Relieve Headaches: Lengthening the Spine
                    [4]Rukmani Iyengar: 5 Yoga Asanas to Reduce Back Pain
                    [5]Kai Simon: How To Improve Your Workout: Planes Of Motion
                    [6]Flexibility Training, International Sports Sciences Association, “Fitness: The Complete Guide,” page 343.

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