How to Correct Bad Posture with Exercise


Bad posture can cause pain and discomfort in the body. Poor posture can manifest itself in different ways. If you have rounded shoulders or your neck is pushed forward in the incorrect position, this is the result of wrong length tension relationships. It is also a muscular imbalance. To fic these ailments you will need to both stretch and lengthen the weak muscles. Also, stretching tight parts of the body will help rectify the issue.

Things You’ll Need:

  • Exercise mat
  • Stability ball

Step 1

Warm your body up. Do this by running in place for about 10 minutes or walk in place.

Step 2

We are going to do the Cobra exercise. This exercise helps to fic rounded shoulders. Place an exercise mat on the floor. Lie in a face down position. Lift your entire upper body off the floor, arms included. Press your shoulder blades together. Hold this position for 3 seconds. Inhale while you are in the position. Lower yourself back to starting position. Repeat 10-15 times. Do 2 sets.

Step 3

Turn over on your back while lying on your exercise mat. Extend you legs straight into the air. Press your lower back to the floor. This will build core and ab strength.  Pelvic floor muscles are also made strong by this exercise. Slowly lower your legs and low as possible. Do not arch your back. Remain flat. Hold this position for 3-5 seconds. Then extend your legs back up. Do 10-15 repetitions. Do 2 sets.

Step 4

While on your back, place your stability ball between your thighs. Speeze the ball for 3 seconds. Then, release the hold. Do 10-15 repetitions. Do 2 sets.

Step 5

Repeat steps 2 -3. This makes a total of three sets.

Step 6

Now, you will need to stretch out the muscles of the lower back. Do this by lying flat on your back. Pull your knees up to touch your chest. Hold the pose for 30 seconds.

Step 7

Now, you will need to stretch the muscles in the back of the thigh. Sit on your stability ball with your legs extended in front of you. Lock your legs. Position your legs to form a ‘V’. Lean over slowly until you can feel your hamstring muscles stretching. Hold the position for 30 seconds.

Step 8

Now, we will stretch the pectoral muscles in the chest. Stand in a doorway. Start with your right arm and place it against the doorway. Bend your elbow at a right angle. Slide your left foot forward and twist towards your left until you feel the stretching in your upper body. Change arms and repeat. Hold the position for 30 seconds.

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Related posts:

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  3. How to Target Your Shoulders Using Yoga
  4. How to Cool Down After Exercise
  5. How to Increase Your Vertical Leap

Filed Under: Health & Personal Care

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About the Author: Andrew Reinert is a health care professional who loves to share different tips on health and personal care. He is a regular contributor to MegaHowTo and lives in Canada.

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