Depending on the type of job you have, you may be sitting down for extended lengths of time during the day. With so many professions now offering the option for remote work, or work from home, it is not uncommon for remote workers and in-office employees alike to be seated at a desk for 8 hours at a time, or more. Without the proper precautions taken, leading a sedentary lifestyle can cause posture to worsen over time. Bad posture can not only become uncomfortable, but it can lead to other health issues like major back pain and even headaches. Alternatively, good posture can help maintain bone and joint health, as well as help release tension and stress on the spine. If you are ready to improve your posture, here are 6 exercises that can make your posture as good as a ballerina.
Lateral leg lifts
Leg lifts are great for the lower body of course, but when done correctly lateral leg lifts can also help strengthen back muscles as well. The key to this exercise is to make sure your head is up and shoulders are open. A proper lateral leg lift is achieved standing up straight with good posture, shifting the body weight to one side, and keeping the back straight while lifting the opposite leg.
The puppy stretch involves getting on hands and knees, and leaning your chest and forehead towards the ground. This stretch helps to keep your shoulders relaxed and loose. Be sure to not strain your neck in the process of this stretch. You should feel very deeply stretched in the back and shoulders after repeating this stretch a few times.
The cobra stretch is a great regimen for stretching your core and chest, as well as for strengthening your back. By pushing your upper body back while lying on your stomach, you initiate the energy in your back muscles.
If you are looking to improve posture by way of strengthening your core, the tree pose is a great option to incorporate on a regular basis. The tree pose requires transferring the body weight to one leg, lifting and grabbing the opposite knee, and placing the lifted foot on the opposite inner thigh at a side angle.
The bow pose is an amazingly effective stretch to work on every muscle in the back from top to bottom. This stretch leaves the shoulders and chest wide open, and is one of the best exercises you can utilize to improve your posture. The bow pose involves lying on the stomach, bending the knees and grabbing the ankles, and raising the keet and thighs.
This exercise will help you improve posture by activating the back muscles and strengthening your shoulders — if the pose is done properly. The key to ensuring that this exercise is effective is to keep the shoulders from moving too much while stretching and twisting arms outward. This is done while moving in and out of a curtsy position.