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5 Easy Exercises That Can Help You Boost Your Posture Without Any Equipment

by Melvin

Join the club if you are concerned that your posture has been declining lately. All you have to do is glance up to see that most people are hunched over, either at their workstations or staring at their phones. Living a sedentary or inactive lifestyle is another factor contributing to poor posture, aside from how you hold yourself still. It takes more than just sitting and standing upright to improve your posture—you also need to move more and in the right directions.

“We are seeing the repercussions of sitting at a desk and staring at a computer screen for eight hours a day—it is not what our bodies were designed for,” says physical therapist and LYT Yoga developer Lara Heimann. A few of those effects include rounded shoulders, forward head and neck posture, and back pain problems brought on by a misaligned spine.

Contrary to what your parents, stern professors, or that one overbearing aunt may have taught you by berating you for slouching, poor posture is not a moral failing. Bad posture has several negative effects that can seriously lower your quality of life. A noticeable difference in your physical stature is one obvious result, but it can also have more significant effects on your energy, respiration, and ease of movement. Furthermore, according to Heimann, “the majority of persons with sub-optimal posture complain of exhaustion, joint discomfort, worry, lethargy, difficulty sleeping, and more.”

According to Heimann, there are two primary indicators that you may need to correct your posture. One is if you frequently wake up with pain, ache, and low energy. Two, if your neck, shoulders, hips, knees, or low back are among the joints where you frequently experience tension or tightness. (Of course, this is assuming you are unable to connect these aches and pains to a particular illness or injury.)

To correct your posture and prevent further deterioration, you can try a variety of behavioral techniques and practical hacks, such as buying a posture corrector, organizing your office ergonomically, or setting reminders to check and adjust your posture throughout the day. However, strengthening and stabilizing the joints and muscles (the deep core, the spine, the hips, and the glutes) in charge of keeping you upright is one of the finest strategies to focus on improving your posture. The best news, though? It is always possible. The first step in improving your posture is awareness. Then, work on particular areas with exercise. Heimann provides a personalized five-move exercise routine below that trains the key muscles for improved posture without the need for any special equipment. To notice steady growth, go through them three or four times a week.

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  1. Bridge Position With One Arm Extended

With your feet flat on the ground and your knees bent, lie faceup on the floor. Put your hands on your thighs or down at your sides. Once knees and hips are in alignment, press into your feet, contract your glutes, and gradually raise your hips off the ground into a glute bridge. Using your glutes to stabilize your pelvis and spine, stretch your left arm above till your left elbow is adjacent to your left ear while maintaining a glute bridge. After five breaths, hold, then switch arms.

  1. Isometric Press for the Abdomen

With your feet flat on the ground and your knees bent, lie faceup on the floor. To maintain the pelvis and ribs stable, exhale and contract your abdominal muscles. Place left hand behind head with elbow tucked in near temple, and place right hand on right knee. Lift both your left shoulder and right foot off the ground simultaneously to arrange them like a tabletop. Press your right palm into your right knee until your abdominal muscles contract actively. After five seconds of holding, swap sides. Five to ten times is the repetition.

  1. Twist with bent-knee supine (thoracic rotation)

With your feet flat on the ground and your knees bent, lie faceup on the floor. Raise your right knee to your chest. Roll and drop your right knee across and over toward your left side of your body, using your left hand as a guide. Then, let your left knee fall out and over onto the floor. Raise your right arm straight up to shoulder height on the floor, then turn your head to the right (if that is comfortable). Breathe completely and deeply into the mid- and upper back while holding for five breaths. Repeat on the other side after letting go.

  1. Triple-Hipped Hip Abduction

With your toes on the floor, heels up, knees under your hips, and your wrists under your shoulders, begin on your hands and knees. Raise your head into your right hand and place it behind your head. Hover left knee no higher than an inch off the floor, contract left glute, and slowly raise left knee out to the side five to ten times without tipped the pelvis or rounded the spine. Repeat on the other side.

  1. The Thoracic Rotation Hip Hinge

Position your feet hip-width apart. Bend your knees and extend your hips forward until your body nearly parallels the floor. As you extend your torso forward, remember to send your hips back. Ensure your neck is in line with your spine and that your abdominals are elevated and engaged. Put your hands straight down in front or on your shins. Breathe deeply, turn to the right, raise your right arm straight up toward the ceiling, and open your chest to the right (as if you are painting a semicircle in the air to your right). Rather than tilting or using your hips excessively, concentrate on gently twisting from the center of your back, or your thoracic spine. Take a breath out and bring your right arm back to the middle. Continue alternating sides five to eight times apiece, then repeat on the left side.

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