Have you ever looked around the street and observed how many people walk with their backs hunched over? There are quite a few, and it's not necessarily due to their lives being difficult and unbearable - their posture is merely poor. You may very well be one of them. It's not surprising, since most of us sit in front of the computer for many hours each day. We eventually end up with our shoulders and necks slumping forward instead of being upright. Want to upgrade your posture and even get a few extra centimeters in height? Do the following 5 exercises, and you will be sure to see that your body will be able to maintain a proper posture and relax tense shoulders and neck.
1. Lateral plank
This exercise works to tone the core muscles. At the same time, it helps maintain a straight back. Plank exercises - in all their different forms - are most recommended for building these muscles.
- Start in a plank position, with your feet close together, supported only by your feet and hands. If you are starting out, it is recommended that you support yourself with your forearms and not just your palms.
- Shift your weight to your right hand and place the side of your right foot on the exercise mat, so that your left foot is on top of it.
- Now open your chest, stretch your left hand up, and look toward it.
- Stay in this position for 30 seconds and switch sides.
2. Low plank
This plank position strengthens the abdominal muscles, but also the shoulder muscles, which are important for keeping the shoulders straight.
- Start in a plank position, with your feet close together, supported only by your feet and hands. If you are starting out, it is recommended that you support yourself with your forearms and not just your palms.
- Lower your body down while keeping your back straight, until your elbows are parallel to the sides of your body - you can also stay with your elbows higher than your body height if it's more comfortable for you.
- Squeeze your abdominal muscles throughout the exercise and avoid letting your back sag.
- Stay like this for 30 seconds.
3. Round bridge
This pose opens up the chest area and improves the flexibility of the spine. Although it looks challenging and intimidating, it's easier than you may think, we swear!
- Start in a simple bridge position with your shoulders close to the floor, arms at the sides of your body, and only your knees in the air, with your feet close to the ground - create space between your legs.
- Without moving your legs, push your hips together as if you were squeezing an imaginary ball between them.
- Place your palms on the sides of your ears and lift your elbows.
- Shift your focus from your feet to your hips to your arms so that you lift yourself up as your chest moves through your shoulders.
- If you feel pressure in your back, try raising your heels a little.
- Maintain this posture for 30 seconds.
4. Arch
Unlike the previous exercise, this pose looks very simple, but don't let it surprise you - it is a strenuous pose that will open your chest well, and we recommend doing a small warm-up before you do it.
- Lie down with your face on the floor, your arms by your sides, and press your forehead to the floor.
- Bend your knees and pull your feet close to your buttocks.
- Send your hands back and make sure that your knees are no more than hip-width apart.
- Take a deep breath and grab your ankles (or take a small swing at them if you can't reach them) to extend your shoulders and open up your chest.
- Remain in this pose for 30 seconds.
5. Camel pose
The camel pose is ideal for all those who are stuck in front of the computer all day. It is similar to the previous one, but not as strenuous. There are two variations of this posture that you can choose from.
- For the first version, sit on your knees and buttocks, place your palms on your lower back, move your hips forward, and lift your chest, keeping your shoulders away from your ears as much as possible.
- For the second version, do the first version and then stretch your chest further by taking hold of your heels with both hands.
- Maintain this posture for 30 seconds.
- For additional stretching, flex your back and reach your hands forward to press your head to the floor from the same position on your knees.
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