If you look around you today, you probably wouldn’t be hard-pressed to find several (hundred) people sporting poor postures. Slumped shoulders, a rounded back, a flat back or a sway back are all classic features of postures gone wrong. Poor postures can be due to conditions such as scoliosis, bad habits and/or an imbalance between weak and stronger musculature. Improve your posture by incorporating specific exercises, which take a few minutes each day, in to your daily routine.
1. WALL STAND
This postural exercise is simple and convenient; you can do it anytime and anywhere there’s a bare wall. Stand up tall with your back against a wall. Your shoulder blades, glutes and heels should be touching the wall. Maintain the natural lordotic curve in your spine by allowing a small gap between the wall and low back, enough to slide a hand in. Next, aim to keep the back of your head against the wall. Do this by tilting your chin down slightly to elongate the back of the neck. Maintain this posture for 20 to 30 seconds and repeat 3 times. Aim to assume this posture throughout your daily life activities while standing, walking and sitting.
A rowing exercise will strengthen the muscles along the shoulder blades and mid-back. This will help prevent that hunched, rounded posture from tight chest muscles and a weak back. Do this exercise with a resistance band tied around a doorknob with two loose ends. Stand tall with the end of band in each hand, elbows bent and by your sides. Squeeze your shoulder blades together as you slide your elbows back, pulling the band. Pause for a few seconds before returning to start. Repeat 12 to 15 times for 3 sets.
3. STANDING SIDE- BENDS
Side-bend stretches are a fantastic way to lengthen muscles on the sides of the trunk and help you stand taller. Do this exercise 2 or 3 times a day, particularly after you’ve been sitting for a while. Stand tall with feet hip-width apart, abdominal muscles engaged and shoulders under the ears. Raise your left arm up over your head and place your right hand on your right hip. Reach your left arm over to the right until you feel a stretch along the left side of your body. Hold for 15 to 20 seconds and repeat on the opposite side.