7 Better Posture Workouts To Get Rid Of Slouching

A good posture is super underrated and something that many people lack these days because of their desk jobs or couch potato behavior. Having a bad posture not just harms your body but affects your overall personality. Here are a few examples of a poor body posture – droopy shoulders, rounded shoulders, protruded belly, bent knees, leaning your head either forward or backward. Some other symptoms of poor postures are back pain, body ache, muscle fatigue, etc.

You’re secretly one of them, right? Don’t worry it’s never too late to set your posture right. Being aware of it is the first step now let’s get to know a few easy exercises that will help you in molding your body in the best way.

1. Child’s Pose

Childs pose

Also known as resting child pose or Balasana is a stretching exercise that helps to lengthen and stretch your hip, thighs, and spine. Start by kneeling on the floor, now touch your toes together and sit on your heels. Spread your knees as wide as you can, kneel your body while stretching your hands out and try to touch your torso to the floor. Balasana is a resting exercise so make sure to relax your body with deep breaths for at least 30 seconds.

2. Reverse Plank Bridge 

Mostly done by athletes, reverse plank bridge exercise helps to strengthen your pectoral muscles, lower back, hamstring and glutes. Start with sitting on the floor with your legs stretched out and palms facing the floor placed slightly far from your hips. Now lift your body and try to balance on your hands and feet. This is a body-weight exercise and might take a while to be perfect. Remember to not slouch your torso, and try to hold the position for 30 seconds.

3. Basic Planks

Plank is the most effective exercise for correcting your body posture as it works on your entire core. Bonus? It helps in burning calories and makes your abdomen area tighter. Start with laying on the floor facing down, stretch your toes as much as you can and pull your body up balancing on your elbows. Make sure your torso is stiff and hold the position for 30 to 45 seconds.

4. Thoracic Spine Rotation Stretch

Thoracic spine rotation works on your entire spine and upper back, it helps in relieving backache and muscle knots. You have to be on the floor for this exercise and repeat it 8 to 10 times. Refer to the video for a proper demonstration of this exercise.

5. Glute Bridge 

This exercise helps in strengthening the toning of the glutes, relieving the lower back pain and enhancing core stability. Lie on the floor facing upwards, bend your knees keeping hip-width distance between them. Place your palms on the floor facing downwards now gently pull your body up and hold that position for a few seconds. Repeat this for 8 to 10 times.

6. Bow Pose

Proven to enhance spine mobility, Bow pose also known as Dhanurasana is a well-known pose to correct posture in modern yoga. This back-bending pose helps in relieving fatigue, anxiety, and stress as well. Start with lying on your belly, placing your hands close to your torso. Now bend your knee pulling your feet closer to your buttock. Try to hold the ankles of your feet by raising your upper body. Continue deep breathing and hold the position for 20 seconds. Don’t attempt this exercise if you have a severe back problem.

7. Cat-Cow Pose 

A fun exercise to release the tension from your neck, spine and for strengthening your torso. It also helps in opening the chest to give a correct upper body posture. This pose is also known as Bitilasana and Marjaryasana. Start by being on all your four, now inhale and stretch your back dropping your torso towards the floor. Keep your head and chest facing upwards. Then release the position and stretch your body upwards like a stretching cat. This time face downwards, your ears should be close to your shoulder. Repeat this for 10 to 12 times.

IMPORTANT: 

This is super important for all of you! The TEXT NECK, the term is self-explanatory – it’s the neck pain that you get by using your phone all the time in a wrong posture. Guilty, right? Try holding your phone in front of your head instead of below your chin. That’s all! 

A good posture will take you to good places, no kidding! Do notice that these are few posture correcting exercises and not a treatment for severe pains or posture conditions. 

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Morning Routine: Stave Off Dullness With These 5 Workouts

Nod your head if you’re a morning person, no right? We guessed it! We don’t blame you though, it’s the super possessive bed that just can’t let you go. But here’s a fix to balance the love affair between your bed and an active day. You can thank us later by sharing this post with a sloth friend of yours.

Things you need: 

15-20 minutes of your day, a yoga mat, willingness to get out of your bed leaving behind your lethargic counterpart, and consistency. That’s all!

How to start:

Take a deep breath, get off that bed gently and now that you’re on your feet, let’s get it started.

1. Surya Namaskar

This is the first step to warm up your body and get those muscles ready for an active day. The easiest stretching exercise that benefits your body in numerous ways is – Surya namaskar. Being popular from the 20th century, this asana is easy to do and quite a kick-starter for your morning. 

Do 3-5 circuits of Surya namaskar.

2. Push-Ups

 

It’s time to shake that arm and hit the floor (no, we are not dancing, yet)! Push-ups help to strengthen arms, chest, and triceps. Remember to inhale as you lower your body towards the floor and exhale as you pull your body up. The correct posture is to always align your hands to your shoulder distance. If you’re a newbie, you can start off by bending knees and doing push-ups. To make this fun and fruitful, increase your count every day, challenge yourself and your body will thank you!

You can do as much as your body allows but take it slow and increase your count gradually. Do 3 sets of this.

3. Lunges

No, don’t be scared – it’s gonna be worth it! Lunges are super effective in strengthening your lower body like legs, glutes, buttocks. Visualize those well-shaped legs you always wanted and that’s enough motivation to do lunges. Keep your feet shoulder length apart, now take a step forward and bend your knees. Make sure that your one knee is aligned with your toes, while your other knee is almost touching the floor. Repeat this with your other leg. 

Start with 8 to 10 reps, and slowly increase it to 12-15 reps in one set.  Do 3 sets of this.

4. Bicycle Crunches

You can’t possibly miss out on working on your abs, right? Now, this exercise is fun (well, almost) it helps to strengthen your abs muscle and the rectus abdominis. Now, it’s almost similar to doing basic crunches but with added bicycle movements of legs. Watch the reference below on how to do it the right way. 

You can start with 5 sets of 10 reps and gradually increase the count.

5. Jumping Jacks

We saved the easiest and the fun (for real) exercise for last! We hope jumping sheds off the dullness just right to get you going for the day. It’s great for your cardiovascular health and calves. Keep your feet together and jump while extending your legs and arms. Get back to the original position, repeat! P.s – Michelle Obama loves jumping jacks!

Do it for 45 secs to 1 minute for starters.

We are done! Yes, that’s all it takes to make your morning energetic, your body charged up and your mind running to do great things! Now go conquer the world, champions!

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