Get a Straighter Posture with These 3 Exercises

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Do you spend half your day sitting in front of the computer? Do you have a 9 to 5 desk job that is ruining your posture? Sure, bad posture affects our appearance but what most people don’t realize is that a poor posture have adverse effects on our health as well. It brings with itself a set of spinal problems, back and neck aches, and in extreme cases digestive issues as well.

It’s not too late to straighten your posture and avoid health problems! We bring you 3 exercises that can help you with your posture goals. Take a look at them!

1. The Swimmer

It is the ideal exercise for shaping glutes and strengthening core. Core strengthening exercises help you develop strong abdominal muscles, enhance spinal alignment, and make you less prone to back injuries.

How to Do It:

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i. Lay down on your stomach, and extend your arms and legs
ii. Look down on the floor so that your head is in a neutral position
iii. Swing your arms by your side, just like in a swimming motion
iv. Bring them back up, by your ears
v. Make sure to relax your shoulders. Move them from the mid back and lads
This concludes one rep.
Perform 2 sets of 12 reps.

2. Seated T-Spine Openers

This is a great exercise for enhancing thoracic spine mobility. This exercise increases thoracic spine extension, improves your posture, and enhances the functionality of the neck, shoulders, and lower back

How to Do It:

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i. Sit on a stool with your hands behind your head.
ii. Use your upper back to move your elbows and chest toward the ceiling. Keep your lower back straight.
This is one rep.
Perform 4 sets of 8 reps.

3. Farmer’s Walk

This exercise stabilizes spine and resists spinal rotation, preventing injuries. Carrying load while walking requires postural control. It trains deeper tissues surrounding the spine, ensuring the efficiency of the vulnerable aspects of the spine, enhancing movement patterning, and making you capable of controlling your movements during other exercises.

How to Do It:

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i. Grab a dumbbell in each hand and extend your arms by your side. Make sure to relax your shoulders.
ii. Keep your core straight and walk forward. Take short, deliberate steps.
iii. Take 40 – 50 steps, then rest.
This marks the end of one rep.
Perform 6 to 8 reps.
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