A typical day at home can turn us into couch potatoes. The posture in which we spend most of our time adapts to our routine and only makes our body comfortable in that posture. Selecting the best flexibility exercise can help focus your posture and enhance how you stand, sit or sleep. Hunching over a desk with a laptop for 13 hours a day can be difficult.
Sitting on a chair can naturally disrupt your posture and make it slumped and sore. Sitting in suboptimal positions shortens specific muscles like the shoulders, core, neck, and back. In such cases, the shortened muscles can cause multiple health problems in the long run. Production of hormones and blood circulation is also affected by poor posture. Listed below are some posture-improving exercises which you can perform at home also.
1. Active Child’s Pose
The beginner flexibility exercise works best on the shoulders, lower back, and core muscles. The exercise helps explore the shoulders’ motion by stretching the arms above the head. Besides this, it helps in lengthening the spinal cord, which becomes slouched after sitting abnormally.
The best way to perform the exercise is as mentioned below:
- Begin with your knees and hands.
- Stretch your knees as far as your shoulder width.
- Keep the bottom of the feet facing towards the ceiling and make the big toes touch each other.
- Crawl your hands forward in front of the mat alongside your body.
- Gradually start to drop your hips and rest on your heels.
- Touch your forehead on the floor.
- Take 5 to 10 deep breaths and return to the original position.
2. Standing Forward Fold
It is a fantastic flexibility exercise for beginners. The exercise works like a wonder on your hamstrings, shoulders, and neck. The exercise entirely focuses on your hamstrings and aims to open up your hips. Besides this, it effectively releases any shoulder and neck tension. You must be cautious while performing the exercise and allow the tension to roll out instead of taking it too far.
Follow the under-mentioned steps for performing forward fold.
- Keep your feet hip-width apart and generously bend your knees.
- While exhaling, bend forward at your hips and lengthen the front portion of your torso.
- Holding the elbows with opposite hands, press your heels on the floor and lift your sitting bones towards the ceiling.
- Pull back your shoulders from the ears and drop your neck and head.
- Straighten your legs and feel the pressure on your hamstrings during muscle release.
- Hold the position for about half a minute and return to your original posture.
3. High Plank
It is an intermediate level of flexibility exercise that helps strengthen your shoulders, glutes, abductors, obliques, and abdominals. This exercise requires special attention to your spinal position and abdominal muscles. Posture corrections it is a vital exercise to perform. Moreover, it strengthens the core muscles and encourages more muscular flexibility. The exercise helps in the prevention of sinking of hips and stomach.
Go through the below-mentioned steps for correctly performing the exercise.
- Begin on all fours with your fingers spread.
- Take a back step with one foot followed by another.
- Keeping your core engaged and pelvis neutral, point your tailbone towards the heels. Your legs must also be active to pull on your kneecaps.
- Place your elbows underneath your shoulders and create a space between your ears and shoulders for a little stretch.
- To avoid sinking your chest, puff up the vacuum between the middle and lower back so that the shoulder blades move away from each other.
- Perform the steps or 3 to 5 rounds with 10 breath counts.
4. Thoracic Spine Rotation
It is another intermediate level of flexibility exercise that aims to work on your chest, abdominals, and back for posture correction. The exercise helps in improving mobility and stretches your torso. Primarily working on your thoracic spine reduces the stiffness in the lower back. Mobility of the thoracic spine is essential for loosening the tightness in the lower back muscles. The main focus here is to engage the muscles around the spine for a full-motion activity.
To correctly perform the exercise, follow the under-mentioned steps.
- Begin on all fours with your fingers spread.
- Place the left hand under your head and your right hand stretched out on the ground with your fingers spread.
- While exhaling, rotate your left elbow and stretch the front of your torso. Hold the position while taking a deep breath and release.
- Repeat the same for 5 times and return to the original position.
- Switch your arms and repeat the same movement.
5. Glute Squeezes
Glute Squeezing is an essential flexibility exercise known for relieving lower back pain and activating glutes. The exercise primarily focuses on improving the functionality and alignment of the pelvis and hips for a correct posture. Besides this, it helps release the tension around the glutes and lower back muscles.
Follow the underneath steps for properly performing the exercise.
- Lie on your back, bending your knees and feet hip-width apart.
- Maintain a distance of one foot between your feet and your hips.
- Place your arms alongside your body with palms facing down.
- While bringing your feet closer to your hips, exhale.
- Hold the posture for about 10 seconds, then move your feet away from the hips.
- Continue the exercise for 1 minute and repeat the exact 3 to 4 times daily.
The Final Takeaway
Having a perfect posture is more than looking attractive and presentable. A perfect flexibility exercise at home can help you achieve a correct posture. It helps develop your stamina, strength, flexibility, and immunity. Furthermore, it can also reduce stress levels on ligaments and muscles, which eventually helps in the prevention of injuries. When your posture disrupts, you might start to face imbalances in your hormones and pain in certain body areas. Hence it is essential to select your flexibility movement for a correct posture.