Two young women doing yoga asana child’s pose. Utthita Balasana
Did you know that more than 31 million Americans experience bad posture at any given time?
Posture is connected to our general health, confidence, and how we perceive ourselves. If you have poor posture, it can lead to discomfort and pain.
That is why it is important to always be working to improve your posture. We have created this guide full of posture exercises to help you live a pain-free life.
Keep reading to learn about how exercise helps your posture without pain.
Cobra Pose
It’s a great stretch for the chest, shoulders, and upper back. Opening up the chest and lengthening the spine helps to alleviate any kyphosis or slouching that may be present.
To do this, start in a sphinx pose with your forearms on the ground and your shoulders over your elbows. Press your hips and thighs into the ground, and lift your chest and head off the ground.
Only go as far as you can while keeping your hips and thighs anchored. Hold the pose for a few breaths, then release back to the sphinx.
Cat-Cow Pose
Cat-Cow Pose is an excellent exercise to help eliminate the causes of neck pain and correct bad posture. It can help to lengthen your spine and release tension in your shoulders and neck. This pose can also help to increase the mobility of your spine.
This is a yoga pose that is often used to warm up the spine and the entire body.
As you inhale, arch your spine and look up toward the ceiling. As you exhale, round your spine and tuck your chin toward your chest. Continue this movement for 10-20 breaths.
Ragdoll Pose
Ragdoll pose can help to improve your breathing by promoting deep, full breaths. This pose can also help to relieve stress and tension in the body.
To do the pose, start by standing with your feet hip-width apart and your arms by your sides. As you exhale, slowly bend forward from your hips, letting your arms hang down toward the floor.
Keep your spine long as you fold forward, and allow your head to relax toward the floor. Stay in the pose for a few deep breaths, then slowly come back up to standing.
Child’s Pose
The child’s pose is a resting pose in yoga. It calms the nervous system and can be therapeutic for people with high blood pressure, insomnia, and headaches. A child’s pose also strengthens the muscles in the back and increases flexibility in the hips.
Start in a tabletop position with your knees directly under your hips and your wrists directly under your shoulders. Sit back on your heels, then walk your hands forward until your forehead touches the mat. Take a deep breath in, and as you exhale, tuck your chin to your chest and relax your whole body. Hold for at least 30 seconds.
Best Exercises to Improve Your Posture
Good posture is essential for overall health and can help prevent pain and injury. There are a number of exercises that can help. Try to incorporate some of these exercises into your daily routine to help improve your posture and overall health.
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