What are some good posture exercises that you can add to your workout routine? If you aspire to look slim, fit, and elegant, having good posture should be your ultimate goal for starters. To improve your good posture, you have to do exercises that help you strengthen your lower back and abdominal muscles. These muscles connect to your pelvis and spine, providing the foundation for good posture.
When exercising, you use specific muscles to move your spine or torso. Many muscles are responsible for keeping your spine and pelvis comfortable and in a neutral position. You engage these muscles when performing sit-ups or planks. To maximize the benefits of your workout, Pilates, yoga, strength training, and fundamental fitness programs target your core with slow, controlled movements.
Adding posture exercises to your daily workout routine will improve your posture and increase your muscle strength. Here are some joint posture exercises that you can choose from.
This new crunch is also called the “curl-up”. This exercise works on your six-pack and the muscles that rotate around your torso and waist. Lie on your back and spread your feet flat on the floor. Reach your arms to your knees by placing your hands beneath the head without putting extra pressure on the neck.
While exhaling, you can pull your navel up and towards your spine. Curling your shoulders and head slowly off the floor, hold your breath for a few seconds, and lower back down. Repeat this movement three times.
This exercise helps activate your obliques, rectus abdominis, and transverse abdominis, the deepest muscle that help pull your abdomen upward and inward towards your spine which stabilizes the spine. You can do this exercise by lying on your back while keeping your legs straight and feet flexed. Reach your arms overhead and press down your lower back on the floor.
Pull your belly button into your spine as you exhale. Slowly roll up, lifting your arms off the floor, after which your shoulders, head and spine, one vertebrae at a time, come off the ground until you’re sitting upright with your abs still pulled in. Roll back down slowly one vertebrae at a time. Repeat three to five times, increasing the number of repetitions as your core strength improves.
This exercise engages all core muscles with a focus on the obliques. Lie on your back, hands underneath your head, head and shoulders raised off the floor, knees drawn into your chest. Squeeze your belly button in and up into your spine as you exhale. Draw one knee in while straightening the other leg and bringing your opposite shoulder towards the bent knee. Repeat on the opposite side. Repeat five to ten times, increasing the number of repetitions as your core strength improves.
This exercise strengthens the back muscles that support your spine and keep you from slouching. Lie face down on your stomach, hands flat on the ground near your ribs. Straighten your legs behind you and push the tops of your feet further into the floor. Exhale, drawing your abdominal muscles in and up into your spine.
Extend your spine by raising your head and shoulders off the floor, using your back muscles. Slowly lower yourself back down. Repeat three to five times, increasing the number of repetitions as your lower back strengthens.
Working on these exercises can help you achieve good posture and lead to a balanced and healthy body. If you want to add more exercises and therapy sessions to your routine, connect with us at ActiveCare Physical Therapy. Call us at (212) 777-4374 to schedule your evaluation. We would be happy to hear from you!