3 Exercises to Fix Your Posture in Minutes
To improve your posture, you must train your body to stand straighter. These three, simple exercises are designed to activate key muscles and increase range of motion.
We hear it all the time: my posture is terrible. These days, we are sitting more than ever—in our cars, at our desks, and on the couch. What’s more, 50% of us spend more than five hours on a smart phone, head down, neck curved. The result is a curved spine, a slumped contraction of the body. But simply standing up straighter isn’t going to make lasting changes to your posture. In order to truly shift your body back into alignment, you must strengthen your core muscles and improve your range of motion. In other words, you have to prepare the body to stand straighter. These three, simple exercises are designed to activate key muscles and increase range of motion. The best part? They can be done in less than five minutes, no equipment needed.
Arm Circles | 40x Each Direction
- 1. Hand Position: Put your thumbs up and fold your fingers forward so that your fingertips are on the top pads of your palms.
- 2. Stand with your feet hip-width apart and pointed straight ahead. Extend your arms directly sideways, straight, point your thumbs forward, hands palms down, and pinch your shoulder blades back.
- 3. Move your arms up and forward in a circular motion forty times.
Next, flip your hands palms up, thumbs pointed backward, and move your arms up and backwards in circles forty times.
GLAM Sequence | 10x
- 1. Lay down on your back with your arms relaxed to the side of your hips.
- 2. Extend your legs straight and pull your toes back.
- 3. Pressing your heels firmly into the ground, lift your hips and midsection off the ground, keeping your shoulders relaxed, and hold for a second.
- 4. Lower your hips, spread your legs and angle your toes slightly in and pulled back.
- 5. Lift your hips and midsection, keeping your shoulders relaxed, and hold for a second.
Cats and Dogs | 10x
- 1. Get on your hands and knees.
- 2. Beginning the movement at the hip, roll your back slowly upwards so that it finishes in a rounded position like a mad cat, your head down, chin resting on your chest.
- 3. Then, beginning the movement with the hip, lower your back into an inverse arch, your head up, your shoulder blades pinching toward each other.