Improve Your Posture: Simple Exercise #1
The exercise that follows can release tension, build muscle, and give you energy and an instantly taller, slimmer-looking physique.
I will post 4 more exercises in the following days so that you can keep adding something that can make your back & shoulders feel better every day. In the end you will have a complete circuit that you should repeat twice every day to start feeling better.
If your shoulders are tight, shoulder rolls work wonders to increase flexibility,
diminish stiffness and improve balance and posture.
Stand or sit in a relaxed position. As you inhale, raise your shoulders and shoulder
blades to your ears. On the exhale, pull your shoulder blades down and together.
Repeat 5 to 10 times.
Improve Your Posture: Simple Exercise #2
Upright Side Bend
This exercise will teach you to stretch the whole side of your body giving more flexibility to your spine. I’m sure you will feel the benefits if you add this to your daily routine of simple exercises for the benefit of your back.
Touch your left hand to the side of your head (also on the left side). Ground both feet and gently take your head to the right until you feel a stretch along the left side of your body and shoulder. Take three to five breaths. Switch sides.
Improve Your Posture: Simple Exercise #3
Not as simple as the other two but doing this exercise you will feel positive effects on strength and flexibility of your legs and back.
This pose is an intense elasticity exercise for the entire body. Your legs will secure you firmly to the ground as you take your back to fall forward. Step your left foot back so it rests completely on the floor. Square your hips. With your legs straight, hook your forearms behind your back. Before moving your chest down, open the shoulders, lengthen the spine as you look upward. Now exhale, and lean forward from your hips (don’t round your spine).
Take three to five breaths and rise. Switch sides.
This requires both balance and concentration.
Improve Your Posture: Simple Exercise #4
The final exercise I recommend for your daily routine of taking better care of your back will help you fight the effects of the ‘hanging shoulders’ resultant from sitting at the desk for so many hours, and remind your body what it feels like to really stand up straight.
Stand against a wall, with your heels touching it, try to extend the spine like you are not affected by gravity. Make sure that your bottom and shoulder blades are in contact with the wall. There should be a space between your lower back and the wall, to save its natural arch. Now try to place the back of your head against the wall by tilting your chin downwards slightly. Imagine a piece of string pulling the back of your hair up. Stand here for 30 seconds and then step away. Keep in mind the ‘stand tall’ feeling.
My name is T. S. Coelho and I live in Lisbon, Portugal, with my husband and three kids. I work in the asset management industry, managing an equities fund.