Posture affects how you walk, sleep, sit, and stand. Improper alignment creates continuous tension and can lead to muscle and head aches.
Proper posture prevents fatigue and wear-and-tear on ligaments and joints. It is important for good blood circulation and full breathing. You should know what good posture looks like so you have something with which to compare what you see in the mirror:
If you’re a sloucher, here are some exercises that will transform your bad posture habit into a better-looking, more healthful one–and keep your mother off your back.
1. Chin Tuck
If you normally hold your head forward from your shoulders, this exercise will strengthen your neck muscles so you’ll find it easier to hold that 10-pound rock on the top of your body in its proper position. It can be done sitting or standing–a good little exercise break from pounding away at the computer.
- Start with your shoulders rolled back and down.
- Looking straight ahead, place two fingers on your chin, slightly tuck it and push your head back; tucking your chin as far under as is comfortable to get a stretch.
- Hold 3-5 seconds, then release.
- Repeat 10 times.
This is good exercise to do in your car, using the headrest as opposing stationary force (only while car is stopped, of course).
- Follow steps 1 and 2 above.
- Press the back of your head into the headrest for 3-5 seconds.
- Repeat 15-20 times.
2. Doorway Stretch
This one feels so good. It will open and loosen tight chest muscles.
- Stand in a doorway and place your leg closer to the doorjamb slightly bent and in front of you, the opposite leg behind with the ball of the foot on the floor.
- Lift your arm so that your elbow is parallel to the floor with your lower arm resting on the doorjamb, hand up.
- Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds.
- Relax and lean again, pushing your chest forward through the doorway into a slight lunge. Hold for 7-10 seconds.
- Repeat 2-3 times on each side, alternating between sets.
3. Hip Flexor Stretch
- Kneel on your right knee with the top of your foot on the floor.
- Place your left foot flat on the floor in front of you.
- Place both hands on your left thigh and press your hips forward until you feel a stretch in your hip muscles.
- Contract your abdominal muscles and tilt your pelvis slightly back, keeping your chin parallel to the floor.
- Hold 20-30 seconds, then switch your legs and repeat for the other side.
5. Wall Angel
Original article/Read more: http://dailyhealthpost.com/exercises-for-bad-posture/#ixzz3Gr Ke0VDK