Having a good posture is more important than looking good. Good posture helps to provide flexibility, strength, and balance to your body. It can lead to a reduction in body pain and keep you energetic throughout the day. If you have a proper posture, it helps to reduce muscle stress and minimize the risk of getting injured.
A good posture helps enhance confidence and greatly affects your health. It provides several long-term benefits such as:
- Minimize the back pain
- Reduce the muscle stress
- Improves blood circulation, respiratory, and digestion
- Reduce the risk of injuries
4 Best Posture Exercises that can improve your posture:
- Doorway Stretch
- Face pulls (45-degree pull-downs)
- Kettlebell swings
- Scapula retraction
1. Doorway Stretch:
In the doorway stretch exercise, you need to stand in an open doorway. Now, raise your both arm in an upward direction and bent at 90 degrees while your palm is in the forward direction. Slowly step forward with your one foot until you feel a stretch on your shoulders and chest. At this point, stand upright and hold for 30 seconds. Then, step back and relax. Repeat this exercise at least 3 times.
2. Face pulls (45-degree pull-downs):
Face pull especially targets the posterior deltoid muscles that help to reduce shoulder pain and improve poor posture. For this exercise, you need a cable pulley machine to bring the weight straight toward your forehead.
Grasp the handles with both hands and step back until both your arms are completely extended. Now, pull the handles straight towards your forehead while keeping your palms facing in and engage the rear deltoid muscles. Then, you have to reverse the movement and slowly extend the arms while not allowing your shoulders to roll forward. During this exercise, you need to maintain a good posture.
3. Kettlebell swings:
For Kettlebell swings, you should stand with your feet shoulder-width apart and hold a kettlebell with both hands. On an inhale, push your hips back and slightly bend the knees and bring the kettlebell between your legs.
On an exhale, squeeze your glutes and push your hips forward which helps your body to lift in the standing position. Now, allow your arms to swing the kettlebell as far as it goes. Then, again inhale and lower the kettlebell between your legs by bending your knees and pushing your hips back. It is essential to perform 2 to 3 sets of 10-10 reps of kettlebell swings.
4. Scapula retraction:
You should sit on a chair with your shoulders back and down. Place your hands on your hips and bring your shoulders forward while rounding your upper back. Then, bring your shoulder back and down while pulling your elbows back and contracting your shoulder blades together. Just make sure that you keep your shoulder down during this exercise.
In conclusion, having a good posture is crucial for our overall health and well-being. Incorporating these best posture exercises into your daily routine can help improve your posture, reduce muscle stress, and minimize the risk of injuries.
- This article is written by Dr. John Theeck, DC one of the chiropractors of Legacy Clinic’s team of manual adjusting chiropractors who offers a variety of treatments and therapies to help with many symptoms.
Are you looking for a chiropractor in The Villages? Visit Legacy Clinic to receive world-class medical treatment for your injuries.
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