Infographics designed & brought to you by:
EXERCISESBEST 7FOR POSTURE
Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.
Posture refers to the body’s alignment and positioning with respect to the ever- present force of gravity. Whether we are standing, sitting, dancing, walking or lying down gravity exerts a force on our joints, ligaments, and muscles.
Good posture entails distributing the force of gravity through our body, so no one structure is overstressed.
As we all know that, exercise is important in our daily life, but we may not know why and what are best exercises for better posture?
Benefits of Good Posture
PERSONALITY
Good posture shows your personality level, increases your confidence and makes you look smarter.
HEALTH
Your spinal cord will be healthier, you can breathe deeper, it improves blood circulation in our body and improve digestion.
STRENGTH
Our muscles and bones get strengthened.
Need To Know Before Starting Best Exercises For Posture
01 05 If any exercise or stretch causes pain, Perform the ex- stop immediately. ercises and stretches every day. 02
If pain persists contact your 04 doctor. Hold each movement for 10-15 seconds, then 03 relax for a few seconds. Don’t perform jerky movements. The exercise or stretch should consist of slow, smooth movements
Here are the 7 best exercises for posture
01 PLANKS The plank is one of the best exercises for posture that strengthens the abdominal and lower-back muscles. Moreover, it strengthens the shoulders and upper back. 1.1 HIGH PLANK It is one of the best posture exercises, which strengthens the shoulders and upper back.
01 02 03 04
Lie and face downwards Take a deep breath Keep an eye on the Hold for at least in a push-up position. and press up into a floor, to keep your 12 seconds and Keep your both palms pushup. Your body head in normal and down yourself on the floor next to your should make a constant position, back to the shoulders and feet straight line posture breathe normally. Put floor. flexed with the bottoms from your heels to your navel/umbilicus of your toes on the the top of your head. toward your spine then floor. tighten your back.
1.2 LOW PLANK
Focuses on the rectus abdomens and lower-back muscles.
01 02 03 04
Lie and face downwards Clasp your Rise up on your toes so Keep an eye on the floor, with your forearms on hands in front that only your fore- to keep your head in the floor and your of your face, arms and toes touch normal and constant po- elbows directly beneath such that your the floor. The body sition, breathe normally. your shoulders. Keep forearms will should hover a few Put your navel toward your feet flexible with the make an in- inches o the floor in a your spine and then base of your toes on the verted “V.” straight line from tighten your back. Hold floor. shoulders to feet. for at least 12 seconds and down yourself again
1.3 SIDE PLANK
The side plank concentrates more on the oblique.
01 02 03
Rotate your body to the le and Repeat the exercise by Assume the high plank balance from your right arm, with rotating your body on position. your le foot stacked atop your the right side. right. Put your le hand on your back or extend it toward the ceil- ing. Hold for at least 12 seconds, return to the full plank and down again your body to the floor.
02 REVERSE PLANK
01 02 03
Sit on the floor, extend Lean back and li your back o Engage your abs to your legs. Put both the floor. Press your chest keep you stable, do palms of hands on the toward the roof and look at the not let your back drop. floor behind you with roof to keep your head neutral Hold the pose for at your fingers tip pointing and constant. least 12 seconds. toward your back.
03 SHOULDER ROLLS Shoulder rolls are one of the best exercises for posture of shoulders, it removes accumulated stress and also the circulation in those joints.
01 02 03 04
Sit straight on Chair Start rolling your Now, likewise roll Repeat 2 to 4 with your feet flat on shoulders up, then your shoulders in times. the floor and keep back, then down, the other direction. comfortably apart. then forward in a smooth, circular motion.
04 CHIN TUCK This exercise is one of the best neck posture exercise. No matter your age or fitness level, doing this simple exercise on a consistent basis can help counteract this forward head position, which in turn should help alleviate chronic neck pain.
01 02 03 04
Sit up straight in Think of li ing the Without tipping the Relax the chin back a chair. Sitting crown of your head to head in any direction, forward to a neutral up will help you the ceiling. Be careful pull your chin and head position. to strengthen not to tip the head straight back. You will Repeat for eight to 12 the muscles you back. Your chin feel a stretch in the repetitions. You can use need for good should be parallel to back of your neck. this exercise through- posture. the floor. out the day to maintain good posture.
05 WALL ANGLE The wall angle will stretch out your chest and shoulders and strengthen the mus- cles in your back (especially rotator cu s, lats, and trapezius). Wall angle is the best exercise for posture of shoulder.
01 02 03
Find a clear wall and stand Next, bring your arms up Then, without moving your head with your back to it. Your to the 90/90 position (as or hands, try to also flatten your head, mid-back, and but- shown) with the back of lower back to the wall. Your eyes tocks should all be touch- your wrists and fingers are horizontal, not looking up, and ing, your feet can be a against the wall. your chin is not jutting out. You comfortable distance (a can simultaneously flatten your few inches) away. fingers, hands, and spine against the wall.
06 CRUNCH AND TWIST This exercise is a full abdominal twist, involves balancing, isolations and strength. It strengthens the core, the waist will be coached and it will strengthen your arms.
Note: If you are a beginner do not li your feet. 01 02 03 04 Hold the dumbbell in Sit on the floor, Grab your dumbbell or Slowly li your feet both of your hands, bend your knees, your kettlebell. o the floor and raise twist and take the with your feet flat your calves, as much dumbbell from one side on the floor. ABS Lean back around 15 high as you can. Try to center, then again should be tight degrees with a back. to make them parallel twist and take dumbbell and keep your Do not raise your to the floor. to the second side. back tight. shoulders or crane Repeat above exercise your neck. for 15 times.
07 SHOULDER BLADE EXERCISE The whole purpose of the exercise will help you raise the chest region that will ulti- mately improve your head and neck posture. You will be able to look straight.
01 02 03 04
Sit straight with your Let go of your shoulders Next, squeeze both This completes knees bent at a 90- and just drop them. the shoulder blades one rep. Repeat degree angle. Your arms can also together. Hold for a around 10 hang by your side. couple of seconds. times. Now release gently. Hold for a couple of seconds. Release.
Original sources for the published content:
https://yourbodyposture.com/best-exercises-for-posture/ or join us on:
Visit YourBodyPosture.com