The Importance of Good Posture
Maintaining good posture is essential for overall health and wellbeing. Proper posture aligns the body, allowing for correct muscle and joint function. It helps prevent strain on muscles and ligaments, reduces the risk of injury, and improves the efficiency of bodily functions. Good posture also contributes to better breathing, digestion, and circulation.
When we have good posture, our body is in a neutral position, with the spine aligned and the shoulders relaxed. This alignment helps distribute the body’s weight evenly, reducing the load on our joints and allowing the muscles to work more efficiently. It also improves our appearance, conveying confidence and professionalism.
The Negative Effects of Poor Posture
Poor posture can have significant negative impacts on our health. It places excessive strain on muscles and ligaments, leading to chronic pain and discomfort. Over time, poor posture can contribute to the development of musculoskeletal issues such as back pain, neck pain, and joint problems.
In addition to physical ailments, poor posture can also affect our mental and emotional well-being. Studies have shown that slouching or hunching can lead to decreased self-esteem, reduced energy levels, and increased stress. It can even affect our cognitive function, impairing concentration and memory.
Many people from kids to older adults hunch over their cell phones for entertainment and this in return is giving posture problems to many.
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Common Posture-Related Issues
There are several common posture-related issues that people of all ages may experience. One of the most prevalent is forward head posture, often caused by spending long hours in front of screens or poor sitting habits. This can lead to neck pain, headaches, and even a reduction in the range of motion.
Another common issue is rounded shoulders, where the shoulder blades protrude forward. This can cause upper back pain and restrict the movement of the shoulders, affecting everyday tasks like reaching and lifting. Forward head posture and rounded shoulders often go hand in hand, exacerbating each other’s effects.
the Role of Shoulder Blades and Abdominal Muscles For Good Posture
Maintaining good posture requires the activation and engagement of specific muscles, including the shoulder blades and abdominal muscles. The shoulder blades, or scapulae, play a crucial role in stabilizing the upper body and maintaining proper alignment. Strengthening these muscles can help improve posture and alleviate associated pain.
The abdominal muscles, particularly the deep core muscles, also play a significant role in maintaining good posture. These muscles support the lower back and pelvis, providing stability and preventing excessive curvature of the spine. Strengthening the abdominal muscles can help prevent and alleviate lower back pain, a common issue related to poor posture.
Note: Make sure to consult a healthcare professional before starting any new exercise routine, especially if you have existing medical conditions. I’m Daddy Simply I’m not a doc… But I do love my stretches and other exercises…
Types of Exercises for Improving Posture
There are various types of exercises that can help improve posture, targeting different muscle groups and areas of the body. These exercises include stretching, strengthening, and mobilization techniques. By incorporating a combination of these exercises into a regular routine, individuals can work towards achieving and maintaining good posture.
Stretching exercises help improve flexibility and range of motion, targeting tight muscles that contribute to poor posture. Strengthening exercises focus on building muscle strength and endurance, particularly in the core, back, and shoulder muscles. Mobilization techniques involve movements that increase joint mobility and reduce stiffness, promoting proper alignment.
Exercises to Relieve Neck and Lower Back Pain
Neck and lower back pain are common complaints associated with poor posture. Fortunately, there are specific exercises that can help alleviate these issues and improve posture. These exercises target the muscles in the neck, upper back, and lower back, promoting strength, flexibility, and proper alignment.
++Read Below for More examples of great exercises you can do today!++
One effective exercise for neck pain relief is the (1)neck stretch. To perform this exercise, gently tilt your head to the side, bringing your ear towards your shoulder. Hold the stretch for 15-30 seconds on each side, repeating several times throughout the day. This stretch helps release tension in the neck muscles and improves range of motion.
To relieve lower back pain, the (2)cat-camel exercise is highly beneficial. Start on all fours, with your hands directly under your shoulders and knees under your hips. Slowly arch your back upwards, like a cat, and hold for a few seconds. Then, gradually lower your back down, creating a concave curve, resembling a camel. Repeat this movement 10-15 times, focusing on controlled and fluid movements. ++This one is also called ‘Cat and Cow’ it’s a yoga pose that I do weekly.++
Easy Exercises for Kids and Senior Citizens
Good posture is important for people of all ages, including kids and seniors. Fortunately, there are plenty of simple and effective exercises that can be incorporated into their daily routines. These exercises help develop strength, flexibility, and body awareness, promoting proper alignment and posture.
For kids, a fun exercise to improve posture is the (3)superhero pose. Stand tall with feet shoulder-width apart and hands on your hips. Instruct the child to imagine they are a superhero, standing strong and confident. Encourage them to hold this pose for 30 seconds to a minute, repeating several times a day. This exercise promotes an upright posture and engages the core muscles.
Seniors can benefit from exercises that focus on balance, stability, and flexibility. An easy yet effective exercise for seniors is the (4)seated leg lift. Sit on a chair with feet flat on the floor. Lift one leg straight out in front of you, hold for a few seconds, and then lower it back down. Repeat this movement with the other leg. This exercise helps strengthen the leg muscles and improve posture while being gentle on the joints.
Incorporating Posture Exercises into Daily Activities
Incorporating posture exercises into daily activities is a great way to ensure consistency and make them a part of your routine. Simple adjustments and mindful movements can significantly contribute to improving posture throughout the day.
While sitting at your desk, for example, take regular breaks to stand up, stretch, and perform a few quick exercises. Shoulder rolls, where you rotate your shoulders backwards in a circular motion, help relieve tension and promote proper alignment.
Another exercise you can do while sitting is the seated twist. Sit tall with feet flat on the floor, and slowly rotate your torso from side to side, engaging the abdominal muscles. Learn more about this simple exercise at the end of this article…
When performing daily tasks like brushing your teeth or washing dishes, pay attention to your posture. Stand tall with your shoulders relaxed, and engage your abdominal muscles by gently drawing your belly button towards your spine. This simple adjustment helps maintain proper alignment and promotes good posture.
Strengthening the Upper Body for Better Posture
Strengthening the upper body is essential for maintaining good posture. Strong back, shoulder, and chest muscles help support the spine and keep it aligned. Incorporating exercises that target these muscle groups into your routine can significantly improve your posture and overall strength.
One effective exercise for strengthening the upper body is the (5)plank. Start in a push-up position, with your hands directly under your shoulders and toes on the ground. Engage your core muscles and hold this position for as long as you can, aiming for 30-60 seconds. The plank helps strengthen the entire core, including the abdominal, back, and shoulder muscles.
++Not recommended for beginners or the weak. But, hey if my 6 year old can hold a plank for 1 minute you might be able too as well.
Another great exercise is the shoulder (6)blade squeeze. Stand tall with your arms by your sides. Slowly squeeze your shoulder blades together, imagining you are trying to hold a pencil between them. Hold the squeeze for a few seconds, then release. Repeat this movement 10-15 times, working on controlled and deliberate movements.
Stretching Exercises for Improved Range of Motion
Stretching exercises are crucial for improving range of motion and flexibility, both of which are essential for maintaining good posture. Regular stretching helps lengthen tight muscles, allowing for better alignment and reducing the risk of injury.
One effective stretch for the chest and shoulders is the doorway stretch. Stand in a doorway with your arms outstretched, resting your forearms against the doorframe. Lean forward slightly, feeling a gentle stretch in your chest and shoulders. Hold this stretch for 30 seconds, repeating several times throughout the day. This stretch helps counteract rounded shoulders and promotes proper alignment.
To stretch the muscles in the lower back and hips, the (7)figure-four stretch is highly beneficial. Lie on your back with knees bent and feet flat on the ground. Cross one ankle over the opposite knee, creating a figure-four shape. Reach through your legs and pull the uncrossed leg towards your chest, feeling a stretch in the buttocks and hips. Hold this stretch for 30 seconds on each side, repeating several times.
Using Resistance Bands and Foam Rollers for Posture Improvement
Resistance bands and foam rollers are excellent tools for improving posture. They provide resistance and help target specific muscle groups, promoting strength, flexibility, and proper alignment.
Resistance bands can be used for exercises that target the back, shoulders, and core muscles. One effective exercise is the (8)band pull-apart. Hold a resistance band in front of you with arms extended, and gradually pull the band apart, squeezing your shoulder blades together. Repeat this movement 10-15 times, focusing on controlled and deliberate movements.
Foam rollers are particularly useful for releasing tension in the muscles and promoting proper alignment. One effective exercise is the (9)upper back roll. Lie on your back with a foam roller placed horizontally underneath your upper back. Bend your knees and place your feet flat on the ground.
Gently roll your upper back up and down the foam roller, focusing on areas of tension or discomfort. Repeat this movement for 1-2 minutes, working on controlled and fluid movements. This is my all-time favorite one to do at the gym. I can sometimes hear my vertebrae crack as I roll along the foam. Love it…
Additional Tips for Achieving and Maintaining Better Posture
In addition to posture exercises, there are several other tips and strategies that can help you achieve and maintain better posture:
- Be mindful of your posture throughout the day. Check in with yourself regularly and make necessary adjustments.
- Get your kids playing badminton!
- Practice deep breathing exercises to engage the core muscles and promote relaxation.
- Strengthen your hip flexors with exercises like lunges and leg lifts to support proper alignment.
- Maintain a healthy weight to reduce stress on your joints and muscles.
- Use ergonomic furniture and equipment that support good posture, especially when working or studying for long periods.
- Avoid sitting or standing in one position for extended periods. Take breaks and move around to prevent muscle fatigue and stiffness.
- Incorporate strength training exercises into your routine to build overall muscle strength and support proper posture.
- Practice good sleep posture by using a supportive pillow and mattress that align the spine.
- Consider seeking professional help from a physical therapist or chiropractor for personalized guidance and treatment.
Organic Matresses For Better Posture for the Whole Family
Mackenzie Exercises
Here’s a little sum up of what it it and you can follow a this great link for more info for back pain as well as back stretches for better posture.
The McKenzie Back Exercises, developed by physiotherapist Robin McKenzie, are a series of exercises designed to alleviate back pain and improve spinal mobility. These exercises are based on the principles of directional preference, where specific movements and positions are utilized to target and alleviate pain caused by issues such as herniated discs, sciatica, and general back discomfort.
The goal of the McKenzie exercises is to centralize and reduce pain by guiding it away from the extremities and into the back’s central area. The exercises often involve repetitive movements, extensions, and rotations that encourage the spine to self-correct and adopt a more neutral alignment.
These exercises can be tailored to individual needs and are commonly used by healthcare professionals as part of a comprehensive treatment plan for various back-related conditions. They are not know as posture exercises but my wife swears by them and I often implement them in my exercise routine.
Conclusion
The Benefits of Proper Posture
Achieving and maintaining good posture is crucial for overall health and wellbeing. It reduces the risk of musculoskeletal issues, relieves pain, and improves the efficiency of bodily functions. Good posture promotes better breathing, digestion, and circulation, leading to increased energy levels and improved mental clarity.
By incorporating these posture exercises, individuals of all ages can work towards achieving better posture and reaping the associated benefits. Remember to be consistent, listen to your body, and make adjustments as needed. With time and practice, you can transform your posture and improve your overall health and quality of life.
Note: Make sure to consult a healthcare professional before starting any new posture exercises, especially if you have existing medical conditions.
Treat Your Bad Posture with the Right Exercises
10-Decompression Using Standing Kitchen Sink Or Countertop
Benefits:
Relieves pressure on the spine.
Promotes better posture.
Improves flexibility and mobility.
Reduces discomfort and stiffness.
Instructions:
Find a Suitable Location:
Choose a standing kitchen sink or a similar countertop that is at a comfortable height for you to rest your hands on.
Stand Tall:
Stand facing the kitchen sink with your feet hip-width apart. Keep your weight evenly distributed on both feet.
Align Your Body:
Gently engage your core muscles to support your spine. Imagine a straight line running from the top of your head to your heels. Avoid arching your lower back or slouching.
Hand Placement:
Place your palms flat on the edge of the kitchen sink, about shoulder-width apart. Your fingers should be facing forward, and your wrists should be in a neutral position.
Shoulder Position:
Roll your shoulders back and down, away from your ears. This opens up your chest and encourages proper shoulder alignment.
Chin Tuck:
Gently tuck your chin towards your chest, lengthening the back of your neck. Avoid tilting your head up or letting it hang forward.
Keep It Simple
Hip Hinge:
While maintaining the hand placement on the sink, hinge forward slightly at the hips. Keep your back straight and your hips in line with your feet. This movement should come from the hips, not the waist.
Breathe and Relax:
Take slow, deep breaths as you hold this position for about 20-30 seconds. Focus on elongating your spine and feeling the stretch through your back.
Release and Repeat:
Gently release the hip hinge and stand upright. Shake out your arms and shoulders if needed. Repeat the exercise 2-3 times, gradually increasing the duration of the hold as you become more comfortable.
Consistency is Key:
Incorporate this exercise into your daily routine for maximum benefits. It can be done multiple times a day, especially if you spend extended periods sitting or working at a desk.
Remember that the goal is to create a gentle stretch and decompression along the spine, rather than pushing yourself into discomfort. If you experience pain or discomfort while performing this exercise, stop immediately and consult a healthcare professional.
11-Doorway Stretch
Benefits:
Increases shoulder flexibility.
Relieves tension in the chest and shoulders.
Improves posture by opening up the chest and encouraging an upright stance.
Instructions:
Choose a Doorway:
Find a doorway that has enough space on both sides for you to comfortably stretch your arms.
Stand Tall:
Stand facing the doorway with your feet hip-width apart. Ensure your shoulders are relaxed and your core is gently engaged.
Arm Position:
Extend your arms out to the sides at shoulder height. Bend your elbows at 90-degree angles so that your forearms and hands rest against the door frame on each side.
Step Forward:
Take a small step forward with one foot, gently leaning your body into the doorway. This movement will create a stretch across your chest and shoulders.
Take at Easy
Shoulder Blade Engagement:
Focus on gently squeezing your shoulder blades together as you lean into the doorway. This action enhances the stretch in the front of your shoulders and chest.
Breathe and Hold:
Take slow, deep breaths as you hold the stretch for about 20-30 seconds. During each exhale, try to deepen the stretch slightly without forcing it.
Relax and Release:
Step away from the doorway and lower your arms. Shake out your arms and shoulders to release any tension.
Switch Sides:
Repeat the stretch by stepping forward with the opposite foot and leaning into the doorway, ensuring both sides of your body receive the same stretch.
Repeat and Increase Duration:
Perform the Doorway Stretch on each side 2-3 times, gradually increasing the duration of each stretch as you become more comfortable. Avoid overstretching or pushing yourself into discomfort.
Incorporate Regularly:
Add the Doorway Stretch to your daily routine to help counteract the effects of slouching and improve overall posture.
Remember that the key to this stretch is to maintain proper alignment and avoid overstretching. If you experience any pain or discomfort, stop immediately and consult a healthcare professional.
12-Upper Traps Stretch
Benefits:
Relieves tension in the upper back, neck, and shoulders.
Promotes relaxation and reduces stiffness.
Can help alleviate headaches caused by muscle tension.
Instructions:
Sit or Stand Tall:
Begin by sitting on a chair or standing upright with your feet hip-width apart. Ensure your spine is aligned and your shoulders are relaxed.
Hand Placement:
Reach behind your back with one hand and grasp your wrist or forearm of the opposite arm. If you’re more comfortable, you can gently hold onto the side of the chair with the hand of the arm you’re stretching.
Tilt Your Head:
Gently tilt your head to the opposite side of the arm you’re holding. For example, if you’re holding your right arm, tilt your head to the left. Keep your chin slightly tucked to maintain proper neck alignment.
Apply Gentle Pressure:
Use the hand that is holding your wrist or forearm to gently guide your head downward, increasing the stretch along the side of your neck and upper shoulder. Avoid pulling or jerking; the stretch should be gradual and comfortable.
Breathe and Relax:
Take slow, deep breaths as you hold the stretch for about 20-30 seconds. With each exhale, try to relax your shoulder and neck muscles a little more.
Slowly, Slowly
Switch Sides:
Release the stretch and switch hands, then repeat the stretch on the opposite side. Remember to tilt your head in the opposite direction as well.
Repeat and Increase Duration:
Perform the Upper Trapezius Stretch on each side 2-3 times, gradually increasing the duration of each stretch as you become more comfortable.
Incorporate Regularly:
Add this stretch to your daily routine, especially if you spend extended periods at a desk or engaged in activities that cause upper back and neck tension.
Avoid Overstretching:
It’s important to avoid excessive stretching or any movement that causes pain. The goal is to achieve a gentle, comfortable stretch.
Monitor Alignment:
While stretching, be mindful of maintaining good overall posture. Don’t slouch or hunch your shoulders.
Remember that this stretch targets a specific area, so it’s important to do it carefully and without strain. If you experience any discomfort, stop immediately and consult a healthcare professional.
By incorporating the Upper Trapezius Stretch into your routine, you can help alleviate tension in the upper back and neck, promoting relaxation and reducing stiffness.
More Posture Exercises
13-Chin Tucks
Benefits:
Improves neck posture by counteracting forward head posture.
Helps alleviate neck and upper back discomfort caused by poor posture.
Strengthens the muscles that support the neck and upper spine.
Instructions:
Sit or Stand Tall:
Begin by sitting on a chair or standing upright with your feet hip-width apart. Keep your shoulders relaxed and your core gently engaged.
Natural Head Position:
Start in a neutral head position, with your chin parallel to the ground and your gaze forward.
Chin Tuck:
Begin by gently tucking your chin toward your chest without bending your neck forward. Imagine creating a “double chin.” This movement retracts your head without allowing it to tilt downward.
Maintain Alignment:
As you perform the chin tuck, focus on maintaining alignment throughout your spine. Avoid rounding your upper back or hunching your shoulders.
Simplest One
Hold and Breathe:
Hold the chin tuck for 5-10 seconds, breathing normally. Feel a gentle stretch along the back of your neck.
Release and Relax:
Slowly release the chin tuck and return to the neutral head position. Allow your head to come back to a comfortable and natural alignment.
Repeat:
Perform the chin tuck 5-10 times in a row. Aim for controlled, smooth movements and avoid any jerking or forceful motions.
Incorporate Regularly:
Add the Neck Retraction exercise to your daily routine, especially if you spend prolonged periods looking at screens or engaging in activities that strain the neck.
Avoid Overexertion:
Focus on a comfortable range of motion. Avoid excessive force or discomfort while performing the exercise.
Mindful Practice:
Pay attention to how your neck feels during and after the exercise. It should feel relieving, not painful.
By incorporating Neck Retraction into your daily routine, you can work towards better neck posture, reduced strain, and improved overall comfort.
14-Wall Posture Training
Benefits:
Enhances awareness of correct posture.
Strengthens muscles that support good posture.
Helps prevent slouching and spinal misalignment.
Instructions:
Find a Wall:
Locate a clear wall space where you can stand with enough room for your arms to move comfortably.
Stand Tall Against the Wall:
Stand with your back against the wall, your feet about 4-6 inches away, and your heels, buttocks, shoulders, and head all touching the wall.
Natural Alignment:
Allow your head to be in a natural position, neither tilted up nor down. Your chin should be parallel to the ground.
Engage Your Core:
Gently activate your core muscles to support your spine and maintain your position against the wall.
Don’t Over Do It
Elbow and Hand Placement:
Bend your elbows at a 90-degree angle and rest your forearms against the wall, keeping them parallel to the ground. Your palms should face forward.
Shoulder and Hip Alignment:
Ensure your shoulders are relaxed and away from your ears. Your hips, shoulders, and head should be aligned vertically.
Hold the Position:
Maintain this posture against the wall for 1-2 minutes. Focus on the sensation of proper alignment and muscle engagement.
Breathing and Relaxation:
Take slow, deep breaths while holding the posture. Feel your muscles working to support your spine and upper body.
Release and Repeat:
Gently step away from the wall and relax. Repeat the Wall Posture Training 2-3 times, gradually increasing the duration of each hold as you become more comfortable.
Regular Practice:
Incorporate this exercise into your routine to improve your posture awareness and strengthen the muscles needed for good posture.
Mirror Check:
As you become familiar with the proper alignment, try to replicate it without the wall. Use a mirror to check your posture regularly.
By practicing Wall Posture Training regularly, you can develop stronger postural muscles and enhance your overall awareness of maintaining good posture in various activities.
15-Wall Tilts
Benefits:
Enhances spinal flexibility.
Promotes better posture by increasing awareness of spinal alignment.
Can help alleviate lower back discomfort caused by poor posture.
Instructions:
Find a Wall:
Choose a wall where you can comfortably stand and perform the exercise.
Stand Tall:
Stand with your back against the wall, your feet about hip-width apart, and your heels, buttocks, shoulders, and head all touching the wall.
Natural Alignment:
Allow your head to be in a natural position, neither tilted up nor down. Your chin should be parallel to the ground.
Engage Your Core:
Gently engage your core muscles to support your spine and maintain your position against the wall.
Tilt Your Pelvis:
Start by tilting your pelvis forward, allowing your lower back to press into the wall. Your tailbone will move slightly away from the wall.
Easy For Seniors And Kids
Reverse the Tilt:
Then, tilt your pelvis backward, flattening your lower back against the wall. Your tailbone moves closer to the wall.
Create a Flow:
Begin to create a gentle flowing movement between these two pelvic tilts. The movement should be controlled and smooth, like a rocking motion.
Breathe and Coordinate:
Inhale as you tilt your pelvis forward and exhale as you tilt it backward. Coordinate your breathing with the movement.
Feel the Stretch:
As you tilt your pelvis forward, you’ll feel a stretch in the lower back; as you tilt it backward, you’ll feel a stretch in the abdomen.
Repeat the Tilts:
Continue this flowing movement for about 10-15 repetitions. Focus on the sensation of your spine flexing and extending.
Rest and Relax:
Step away from the wall and stand upright. Take a moment to relax and shake out your legs if needed.
Incorporate Regularly:
Add Wall Tilts to your routine to improve spinal flexibility and posture awareness.
By incorporating Wall Tilts into your daily routine, you can improve spinal mobility, increase posture awareness, and reduce the strain caused by poor posture habits.
16-Shoulder Circles
Benefits:
Enhances shoulder joint mobility.
Relieves tension and stiffness in the shoulder muscles.
Can help prevent shoulder discomfort caused by poor posture or overuse.
Instructions:
Stand or Sit Comfortably:
Begin by standing upright or sitting on a chair with your back straight. Ensure your spine is aligned and your shoulders are relaxed.
Neutral Arm Position:
Allow your arms to hang by your sides in a relaxed manner. Your palms should face your body.
Start the Circles:
Lift both shoulders toward your ears as if you’re shrugging, then slowly roll them back, down, and forward in a circular motion.
Completing the Circle:
Continue the circular motion by moving your shoulders forward, up toward your ears, and then rolling them back and down again.
Breathe And Flow
Breathing and Timing:
Inhale as you raise your shoulders toward your ears, and exhale as you roll them back and down. Try to create a smooth, flowing movement.
Control the Movement:
Focus on maintaining control over the circular motion. Keep it gentle and controlled, avoiding any sudden jerks or forceful movements.
Repeat the Circles:
Perform the shoulder circles for 10-15 repetitions in one direction. Then, reverse the direction and perform another 10-15 circles.
Relax and Shake Out:
After completing both sets of circles, allow your shoulders to relax and shake them out if needed.
Incorporate Regularly:
Include Shoulder Circles in your routine to improve shoulder mobility and reduce muscle tension.
Stay Mindful:
Pay attention to how your shoulders feel during the exercise. The goal is to create a comfortable and fluid movement.
By incorporating the simple exercise of Shoulder Circles into your daily routine, you can improve shoulder joint health, alleviate muscle stiffness, and maintain better overall shoulder mobility.
17-Wall Angels
Benefits:
Enhances shoulder joint mobility.
Improves posture by engaging upper back muscles.
Promotes flexibility in the chest and shoulders.
Instructions:
Find a Wall:
Locate a clear wall space where you can comfortably stand and perform the exercise.
Stand Tall Against the Wall:
Stand with your back against the wall, your feet about hip-width apart, and your heels, buttocks, shoulders, and head all touching the wall.
Neutral Arm Position:
Raise your arms to shoulder level, extending them out to the sides. Your elbows should be bent at 90-degree angles, creating a “goalpost” shape with your arms.
Core,Core,Core
Engage Core Muscles:
Gently engage your core muscles to support your spine and maintain your position against the wall.
Start the Movement:
Keeping your arms in contact with the wall, slowly slide them upward, reaching overhead. Imagine drawing a large “Y” shape on the wall.
Reverse the Movement:
Lower your arms back to the starting position, maintaining contact with the wall. This is like drawing a reverse “Y” shape.
Create a Smooth Flow:
Begin to create a gentle, controlled movement by sliding your arms up and down the wall, following the “Y” shape.
Breathing and Timing:
Inhale as you raise your arms, and exhale as you lower them. Coordinate your breath with the movement for a relaxing flow.
Feel the Stretch:
As you raise your arms, you’ll feel a stretch in the chest and shoulders. Be gentle and avoid forcing the movement.
Repeat the Movement:
Perform the Wall Angels for 10-15 repetitions. Focus on the sensation of your shoulder blades sliding against the wall.
Rest and Relax:
Step away from the wall and stand upright. Take a moment to relax and shake out your arms if needed.
Incorporate Regularly:
Add Wall Angels to your routine to improve shoulder mobility, promote better posture, and engage upper back muscles.
By practicing Wall Angels regularly, you can improve shoulder joint mobility, strengthen postural muscles, and achieve better overall upper body flexibility and alignment. This is one of the coolest posture exercises you can do and it’s so easy.
It’s done!!!
Good luck with your posture exercises and keep your chin up… Literally~~
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