{"id":576,"date":"2021-05-26T10:42:01","date_gmt":"2021-05-26T10:42:01","guid":{"rendered":"https:\/\/sciaticapatients.com\/?p=576"},"modified":"2021-10-29T14:38:30","modified_gmt":"2021-10-29T14:38:30","slug":"exercises-to-improve-posture","status":"publish","type":"post","link":"https:\/\/sciaticapatients.com\/exercises-to-improve-posture\/","title":{"rendered":"9 Exercises to Improve Posture (With Pictures)"},"content":{"rendered":"\n
\"exercises<\/figure>\n\n\n\n

Good posture is vital for our overall health. It is about ensuring that you can hold the body upright at all times, whether in motion- running, walking, or when still- standing, sleeping, or sitting to prevent injuries, pain, or other health-related problems. Dynamic posture relates to how you hold your body when in motion, while Static posture relates to how you have it when still. The instrumental factor for a good posture is the excellent positioning of the spinal curves. These curves occur at the neck, mid, and lower back and should be maintained.<\/p>\n\n\n\n

Poor posture (postural dysfunction) emanates from simple day-to-day habits such as phone usage, slouching while sitting, heavy lifting, improper sleep positioning, and many more. Factors such as old age and being overweight are also causes of poor posture<\/a>. Poor posture can result in headaches, spinal dysfunction, rounded shoulders, muscular imbalance, joint degeneration, and back pain. However, it can be corrected by having an exercise and stretching routine.<\/p>\n\n\n\n

Exercises to improve Posture<\/h2>\n\n\n\n

1. Bar Hang Up<\/h3>\n\n\n\n

The exercise is conducted by hanging from a pull-up bar.<\/p>\n\n\n\n

Steps:<\/p>\n\n\n\n

  • Locate a steady bar that can hold your weight, grab and hang from it with your arms.<\/li>
  • To raise the weight, unwind your muscles when your body begins to feel relaxed.<\/li>
  • Stay in the position for ten to 30 seconds.<\/li>
  • Release your body slowly from the bar and rest for about a minute.<\/li>
  • Repeat the exercise about six times.<\/li><\/ul>\n\n\n\n

    Conduct the exercise two to three times a day.<\/p>\n\n\n\n

    \"Bar<\/figure>\n\n\n\n

    2. Standing Spinal Stretch<\/h3>\n\n\n\n

    The exercise works to stretch the spine and release any strain from weighed-down nerves for tension release, nerve compression reduction and loosening the inflexible paraspinal muscles.<\/p>\n\n\n\n

    Steps:<\/p>\n\n\n\n

    • Stand straight with your feet almost shoulder-width apart while bending the knees not more than an inch.<\/li>
    • Place your arms over the head to be in line with the ears and incline the pelvis forward.<\/li>
    • Maintain a straight spine.<\/li>
    • Take long exhales and lower your arms for each spine vertebrae to rotate one at a time. Inhale.<\/li>
    • While moving up, keep your arms by the ears and maintain this position when lowering.<\/li>
    • Relax with your hands over your head.<\/li><\/ul>\n\n\n\n