Why posture’s so important
Having a good posture is about more than looking good. It helps you to develop strength, flexibility, and balance in your body. These can all lead to less muscle pain and more energy throughout the day. Proper posture also reduces stress on your muscles and ligaments, which can reduce your risk of injury.
Take a look at 5 stretches below that can help you with your posture and health and wellness.
1. Child’s pose
This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.
To do this:
- Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
- Fold forward at your hips and walk your hands out in front of you.
- Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.
- Gently place your forehead on the floor or turn your head to one side.
- Keep your arms extended or rest them along your body.
- Breathe deeply into the back of your rib cage and waist.
- Relax in this pose for up to 5 minutes while continuing to breathe deeply.
2. Forward fold
This standing stretch releases tension in your spine, hamstrings, and glutes. It also stretches your hips and legs. While doing this stretch, you should feel the entire back side of your body opening up and lengthening.
To do this:
- Stand with your big toes touching and your heels slightly apart.
- Bring your hands to your hips and fold forward at your hips.
- Release your hands toward the floor or place them on a block. Don’t worry if your hands don’t touch the ground — just go as far as you can.
- Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
- Tuck your chin into your chest and allow your head to fall heavy to the floor.
- Remain in this pose for up to 1 minute.
3. Chest opener
This exercise allows you to open and stretch your chest. This is especially useful if you spend most of your day sitting, which tends to make your chest move inward. Strengthening your chest also helps you stand up straighter.
To do this:
- Stand with your feet about hip-width apart.
- Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
- Keep your head, neck, and spine in one line as you gaze straight ahead.
- Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
- Breathe deeply as you hold this pose for 5 breaths.
- Release and relax for a few breaths.
- Repeat at least 10 times.
4. High plank
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The high plank pose helps to relieve pain and stiffness throughout your body while strengthening your shoulders, glutes, and hamstrings. It also helps you develop balance and strength in your core and back, both important for good posture.
To do this:
- Come onto all fours and straighten your legs, lift your heels, and raise your hips.
- Straighten your back and engage your abdominal, arm, and leg muscles.
- Lengthen the back of your neck, soften your throat, and look down at the floor.
- Make sure to keep your chest open and your shoulders back.
- Hold this position for up to 1 minute at a time.
5. Downward-facing dog
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This is a forward bend that can be used as a resting pose to balance out your body. The downward-facing dog pose helps to relieve back pain, while also strengthening and aligning your back muscles. Practicing it regularly helps to improve posture.
To do this:
- Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.
- Lift your knees and hips to bring your sitting bones up toward the ceiling.
- Bend your knees slightly and lengthen your spine.
- Keep your ears in line with your upper arms or tuck your chin all the way into your chest.
- Press firmly into your hands and keep your heels slightly lifted.
- Remain in this pose for up to 1 minute.
Every Friday we bring you stretches on our social media pages to help you stay fit at home. We recommend all of our guests to do stretches as this helps with our health and wellness but it helps our bodies to react better to the Chiropractic and Massage treatment too.
