Research shows that people who engage in a regular workout routine to improve posture have less pain levels in the neck, shoulders, middle back, lower back and pelvis. Adding in 20 minutes a day just three days a week helps.
To get you started, add in these exercises to your regular exercise routine:
Bent-over rows: Holding onto a set of 5-pound dumbbells, hinge forward at the hips and allow the arms to reach toward the ground. Draw your shoulders away from your ears, and hug your elbows into your sides as you pull the weights up toward your chest. Release and repeat 10 times. This works the muscles of the upper back to help keep your shoulders back for proper posture.
Forward fold and sway: Hinge forward at your waist and allow your arms to dangle toward the floor. Sway to the right and left, pressing down equally with both feet throughout this stretch. Hold for five deep breaths, and then slowly roll up. This relieves tension and tightness from the low back, middle back and upper back, as well as stretches the sides of the waist.
Cat and cow: On your hands and knees, place your hands directly underneath your shoulders and your hips directly over your knees. Then, arch your back as you look forward and bring your shoulders back to stretch the chest. Exhale as you round the back, pulling the naval in toward the spine and rounding the spine up toward the ceiling. Repeat this 10 times.
Squat with raised arms: Step your feet as wide as your hips and bend your knees. Reach your glutes back and make sure your knees are bent over your ankles. Then reach the arms up toward the ceiling but relax your shoulders. Pull in your abs toward your spine. This increases mobility in the hip flexors, strength in the legs, strength in the arms and trains your body to sit back in a chair with the spine in a straight line.
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