Bad Attitude
In today's modern society where we sit for large parts of the day, and spend unhealthy amounts of time in front of screens, it is no wonder that poor posture has become quite common. It's easy to say "Just straighten your back...", but this is easier said than done. We know that a bad posture can be difficult to do anything about, so we have put together 4 simple exercises that anyone can do to fix their posture.
"But why should I bother to spend a lot of time on exercises to fix my posture?". Most of us may not think much about it, but a bad attitude can actually lead to a number of negative physical and psychological consequences. Some of these include:
- Back, neck and shoulder pain
- Worse looking
- Headaches
- Impaired digestive function
If the negative consequences of a bad attitude are not enough motivation to do something about the problem, you should know what you are missing out on if you don't have a good attitude. Not only will you look taller and better with a good posture, a good posture will also lead to increased energy levels and a pain-free upper body too!
Below we have put together 4 simple exercises, so that you can improve your posture as easily as possible. We have set up a recommended training plan format of how we think this session should be done, but if for some reason you can't do any of the exercises or just don't have time, it's perfectly fine to pick and mix as you see fit. The most important thing is to do the exercises regularly and correctly.
The exercises
#1 Reverse Plank Bridge
This exercise is a variation of the plank. The reverse plank bridge is one of the most effective exercises for straightening the lower back and getting rid of rounded shoulders. After doing this exercise just once, you will already be able to feel your posture improve a little. All in all, this is one of the best exercises to improve your posture.
- Start by sitting on the ground with your legs in front of you and your arms behind you
- Lift your body up by pushing with your hands and heels
- Make sure your shoulders and knees are in line
- Try to pull your shoulders back at the same time as your chest comes forward
- Hold this position for up to 30 seconds at a time
- As the muscles get stronger, you can increase the time
- Done up to 30 seconds
- Pause for 10-20 seconds
- Repeat 2 times per session
#2 Cat-Cow
The Cat-Cow exercise involves moving the spine repeatedly from flexion (a rounded position) to extension (a curved position). The Cat-Cow exercise is great for increasing abdominal strength and back flexibility. The movement lengthens and bends the spine and contributes to good posture. The exercise is also great for preventing and reducing back pain. An exercise that has been created for people who spend a lot of time in sitting positions.
- Lift your head up while inhaling and let your stomach down
- Try to get a good bend in your back and hold for approx. 3 seconds
- Then exhale while arching your back and looking down at the ground
- Continue breathing in and out, and repeat the positions between 5-10 times
- Each position is held approx. 3 seconds
- Repeat the exercise between 5-10 times
- One breath in and one breath out counts as one repetition
#3 Child's Pose
This exercise is actually a resting position. Child's pose helps release tension in the neck and lower back. This pose also lengthens the spine and stretches the hamstrings and glutes.
- Start on all fours with your hands under your shoulders and your knees under your hips
- Sit down on your heels and let your arms and hands come forward
- Feel the stretch in your back and press your hands and shoulders to the ground
- Hold this position while breathing in deeply, slowly and calmly
- Relax in this position from 2 to 5 minutes
- Hold the position between 2-5 minutes
- Done once per session
#4 Cobra Bag
Cobra Pose increases mobility in the spine, strengthens the back muscles, and can help relieve back pain. The exercise is very good for posture as it opens the chest and the front of the body.
- Start on all fours with your hands slightly in front of your shoulders
- Move your waist forward towards the ground while lifting your chest up and looking upwards
- Feel the stretch in your lower back, but don't bend your back so it hurts
- If you can, try to pull your shoulder blades back
- Breathe slowly and safely, and hold this position for approx. 30-60 seconds
- Hold the position between 30-60 seconds
- Repeated 1-2 times per session
Summary
We recommend doing the exercises together as a kind of small training routine from 2-3 times a week. This is only a recommendation and must not be followed as a strict training program. You can choose to pick and mix the exercises you like best. The most important thing to achieve good results with exercises for better posture, and training in general, is to do it regularly.
For the best possible results, it is important to enjoy the training. Do it to feel better and for your body to perform better in everyday life. You can also put on music while you do the scheme if that helps you.
We strongly recommend starting with these exercises today if you struggle with poor posture. The longer you wait, the more obvious the effects of poor posture and the harder it is to reverse, so don't waste time! Good luck!
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