The modern lifestyle, marked by long hours in front of computers and smartphones, can take a toll on our posture. This implies that many times what is commonly known as humpthat “bag” that bothers us all and we want to change quickly.
This excessive curvature in the thoracic spine It can be a result of lack of movement and poor posture, but fortunately, it can be avoided with a series of specific exercises.
Exercises to improve posture
Cat-Cow Pose
This exercise not only stretches and massages the spine, but also relieves tension in the shoulders and neck, promoting blood circulation.
To do it you have to place your hands and knees on the floor, imitating the position of a cat. Inhale as you arch your back downward, looking up. Then, exhale as you arch your back upward, tucking your chin into your chest.
superman
This exercise focuses on the lower and upper back, as well as the shoulders and glutes, helping to correct slouched posture.
The instructions to do it properly are these: lie face down with your arms extended forward. Slowly raise your head, chest, feet and thighs, holding the position for 4 or 5 seconds. Repeat the movement 3 to 4 times, focusing on stretching and breathing deeply.
wall flexion
Ideal for working the muscles of the arms and shoulders, this exercise also involves the back, traps, abs and hips.
You have to face a wall at a distance of about one foot. Keep your legs shoulder-width apart and place your hands on the wall at shoulder height. Lean your body forward, inhaling as you push toward the wall and holding the position for a second. Perform 4 sets of 10 repetitions.
cobra pose
This yoga pose strengthens the spine, shoulders, and abdominal muscles, while providing a deep stretch.
In this exercise you should lie face down with your hands at your sides and your toes together. Raise your head and trunk while inhaling, holding the position for 15-30 seconds. This stretch also benefits the lungs, chest, and abdomen.
Forearm plank
Ideal for developing strength throughout the body, this pose helps strengthen abdominal muscles and improve endurance.
You start in the push-up position, resting your forearms on the floor. Keep your torso straight and abs tight, holding the position for 10-20 seconds while breathing deeply.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
