MAY - BAD POSTURE CORRECTORS
May - What is bad posture?
Bad posture refers to the positioning of the body that places undue stress on the muscles, joints, and ligaments. It often involves slouching, rounding the shoulders forward, arching the lower back excessively, and protruding the head forward. Bad posture can result from habits developed over time, such as sitting improperly at a desk, carrying heavy bags on one shoulder, or consistently standing with poor alignment. Over time, bad posture can lead to various health issues, including back and neck pain, headaches, fatigue, and even long-term spinal misalignment.
Exercises to help correct posture:
There are several exercises and stretches you can incorporate into your routine to help correct posture. Here are some examples:
Thoracic Extension Stretch: Sit on the floor with a foam roller positioned horizontally behind you at the level of your shoulder blades. Lean back over the roller, supporting your head with your hands, and allow your spine to gently extend over the roller. Hold for 30 seconds to 1 minute.
Cat-Cow Stretch: Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone upwards (cow pose). Exhale as you round your back, tucking your chin to your chest and drawing your belly button towards your spine (cat pose). Repeat for 8-10 repetitions.
Chin Tucks: Sit or stand with your spine tall. Gently draw your chin back, creating a double chin, while keeping your head level. Hold for a few seconds and then release. Repeat for 10-15 repetitions.
Doorway Stretch: Stand in a doorway with your arms bent at 90-degree angles and your elbows and forearms resting on the door frame. Step forward with one foot until you feel a stretch across your chest and shoulders. Hold for 30 seconds and then switch legs.
Wall Angels: Stand with your back against a wall and your feet about 6 inches away from the wall. Bring your arms up to shoulder height with your elbows bent at 90 degrees and your palms facing forward. Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall, until your arms are fully extended overhead. Then, slowly lower them back down. Repeat for 10-15 repetitions.
Plank: Lie facedown on the floor with your elbows bent and directly under your shoulders, palms flat on the floor. Engage your core and lift your body off the floor, forming a straight line from your head to your heels. Hold for 20-30 seconds, gradually increasing the time as you get stronger.
In addition to these exercises, it's important to be mindful of your posture throughout the day, especially when sitting or standing for long periods. Make an effort to sit up straight, keep your shoulders back and relaxed, and avoid slouching. Strengthening your core muscles can also help support proper posture.
FOLLOW ME ON INSTAGRAM WITH EXERCISE SUGGESTIONS:
instagram: elizabethlavariniholisticmovement
