A lousy posture is a complaint from many people not just because it looks bad but it also has some bad effects. Many exercises claim to fix your lousy posture but what exercises work the best? We are answering this question today. Following are the 9 easy exercises that will fix your lousy posture.
1. T-Spine Mobility in Child’s Pose
From all fours, sit back on your heels as in child’s pose. Place one hand behind your head with your elbow pointing toward the floor. Rotate your chest until your elbow points to the ceiling. Lower back to the starting position. Do 6 to 10 reps, then switch sides. This is one of the most effective exercises to fix a lousy posture.
2. Modified All-Fours Belly Lift
Come to all fours and round your spine by arching your back upward. Shift your body weight forward so your nose is over your fingertips. From this position, raise your left hand off the floor a few inches without twisting your trunk. Hold for 6 deep breaths, focusing on trying to breathe into and stretch your upper back. Lower your left hand and repeat, lifting your right hand off the floor. Do 2 sets of 6 breaths per side.
3. Shoulders-Elevated Single-Leg Hip Thrust
Lie with your upper back resting on a bench and your feet flat on the floor in front of you. Lift your left foot off the ground, then raise your hips until your body forms a straight line from your shoulders to your knees. At the top of the rep, your left thigh should be perpendicular to the floor. Hold for a count and then slowly return to the starting position. Don’t let your left foot touch the ground between reps. Do 8 reps per side.
4. Reverse Tabletop
Sit with your knees bent, feet flat on the floor, and palms directly behind the body with your fingertips pointing toward your butt. Inhale, gently pressing into your hands and feet to lift your butt off the floor, extending your hips toward the ceiling. Exhale and draw your shoulder blades toward each other to open your chest while carefully lowering your head back and tilting your chin up. Hold for 15 to 30 seconds. Repeat until you’ve stretched for a total of 60 seconds.
5. Bird Dog
From the same all fours position, tuck your right toes under and extend your right leg behind you. Slowly lift your leg off the floor no higher than hip height. Bracing your core, slowly reach your left arm forward no higher than shoulder height and turn your palm inward so your thumb points toward the ceiling. Hold for no more than 7 to 8 seconds, keeping your hips and shoulders level. Return to starting position and repeat on the opposite side. Continue alternating for 6 to 10 reps on each side.
6. Lat Hang
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Place a box or bench below a pull-up bar. Step onto the box so your feet are shoulder-width apart and slightly in front of you. Keeping your feet on the bench, grasp the bar and let your torso hang so you feel the stretch in your armpits and across your chest. Tuck your pelvis under, inhale through your nose and slowly exhale through pursed lips. Your ribs should feel like they are moving down as you exhale. Pause 3 seconds, then repeat. Do 2 sets of 6 breaths.
7. Groiner With Overhead Reach
Get in a pushup position. Step your right foot outside of your right hand. Drop your left knee down to the ground so you feel a stretch in the front of your left hip. Press your left hand into the ground and reach your right arm toward the sky, rotating through your upper back to open your chest and following your hand with your eyes. Place your right hand back on the ground and return to the starting position. Repeat on the other side. Do 6 reps per side.
Also read:Â 12 Exercises To Reduce Belly Fat
8. Cat/Cow
Get on all fours with your wrists aligned below your shoulders and your knees aligned below your hips. Keep your toes tucked under. Inhale, relaxing your belly so it moves toward the floor, and gently arching your back, tilting your tailbone and chin toward the ceiling. Exhale, gently rounding your spine, drawing your chin to your chest, and untucking your toes. Repeat this movement back and forth for 6 to 10 reps.
9. All-Fours Belly Lift Walk
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Come to all fours and round your back. Lift your knees and straighten your legs. Contract your abdominal muscles as you bend your knees and “walk” your feet closer to your hands, taking small steps. (Your hands should not move.) Maintaining the contraction of your abdominals in this position with your back rounded and your heels driving toward the ground, hold the position for 6 deep breaths.
