Good posture keeps your bones aligned with the rest of the body and can help you feel and look better. When you have poor posture, you can have unevenly distributed tension in your muscles and ligaments which can cause stress and pain. Here are five exercises that can help you have better posture.
Disclaimer: Although moderate physical activity is safe for most people, health experts suggest that you talk to your doctor to make sure these exercises are safe for you.
The move: Start face down on the floor on your forearms and knees. Push off the floor, raising up off your knees and onto your toes. Keep your tummy tight and your back flat. To take it up a notch, try lifting one foot off the floor at a time while maintaining a steady pose.
Side Leg Lifts
The move: Start by lying on your side and resting your head on your bent arm. Lift your upper leg up while keeping your hips stacked. Slowly lower your leg back down. Repeat and complete on the other side.
The move: Start by lying on your stomach. Press down lightly with your hands and raise your head and chest while keeping your shoulders rolled back and down. Keep your gaze forward, and your neck long.
The move: Stand with your low and mid-back against the wall and your feet about 6-12 inches away from the wall. Create goal posts with your arms – arms at a 90-degree angle and the back of your hands resting against the wall. Slowly slide your arms up the wall above your head so they form a Y position. Repeat as many times as feels good to your body.
The move: Start in a standing position with your feet hips-width distance apart. Keeping your knees bent, hinge forward at your hips until your stomach is resting on your thighs. You can rest your hands on the floor, grab for opposite elbows or even gently clasp your hands behind your neck. Remember to take deep breaths in and out.
Having the right ergonomic chair that adjusts to your unique body can also help improve your posture. Check out three of our favorite ergonomic chairs below.
The Swopper Active Stool is a completely different sitting experience that promotes healthy, active sitting. With Swopper your body moves freely and it encourages shifting positions and playful movement, which activates blood circulation.
The Genie Work Chair is named for its distinctive genie lamp shape. The back frame narrows at the top to promote movement which allows for upper body thoracic mobility in the shoulder area and provides great comfort and support throughout the body. The Genie also features ergonomic adjustable arms, synchronized tilt recline with 3-position tilt lock, built-in lumbar support, and a durable seat cushion made with a proprietary blend of high-density, injection-molded, closed-cell, cold-cured durable foam.
The 4U Work Chair is a sleek, highly adjustable, ergonomically designed office seat. The 4U is equipped with a range of ergonomic features, offering 8-hours of comfort and productivity.