Exercises With Stretching To Improve Posture
This stretching exercise workout helps improve posture, strength, flexibility, and range of motion. We will only have to perform three series in total of each exercise.
Get yourself a mat or rug and try this stretching routine for five days a week. You will see how you can acquire a stronger and more flexible body.
Stretching exercises to improve posture
To date there is not enough evidence to link stretching to better posture. However, there are researchers working on it.
Therefore, a study published in The Journal of Strength & Conditioning Research , suggests that muscle stretching exercises can promote posture correction.
Are you interested in practicing them?
1. Swimming movements
The first of these stretches helps improve posture and range of motion in your shoulders, back, and glutes.
- To begin, you should lie on your stomach with your arms and legs spread on the floor, in the shape of an X.
- Next, extend your spine and lift your chest, thighs, and arms off the floor, with your neck in line with your spine. Also, your eyes should be looking down.
- Next, raise your left arm and right leg, then quickly switch sides, so you’re doing 20 reps as fast as possible.
- Keep your torso steady and flap your arms and legs.
2. Form an arch
This exercise relaxes and opens the muscles of the body that get tense after sitting in the office or in front of the computer all day.
- First, lie on your stomach with your knees bent towards your butt and in a position slightly more open than the width of your hips.
- Next, extend your spine and lift your legs toward your butt and chest off the floor. You must reach with your arms to reach your ankles.
- Then bring your head in line with your heels.
- To finish, you must hold this position for about 30 seconds.
3. Side table
This modified side plank exercise strengthens your obliques while working your thighs and shoulders with this side plank variation.
- Begin by supporting your body on the extended right arm and resting your right hand on the floor. In addition, the left leg extended and the sole of the left foot resting on the ground.
- Then, extend the other arm in line with the previous one and tighten your abs towards the spine.
- Then lift your right leg, so that your right foot touches your left knee.
- Lastly, hold this position for 10 seconds and repeat on the opposite side.
4. Exercise to open the hips
With this exercise you will relax your back and hips, especially if you are sitting all day.
- First of all, sit on the floor and cross your feet under your legs.
- Then, stretch your body forward and over your legs, so that you extend your arms in front of your body, on the floor.
- To finish, hold this position for about 30 seconds.
Now you know some very simple exercises to practice at home at any time. With them you will gradually improve your posture and have a few moments of relaxation every day.
