Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems:
- Chronic back, neck, and shoulder pain
- Foot, knee, hip, and back injuries
- Headaches
- Stiffness
- Fatigue
- Muscle atrophy and weakness
- Difficulty breathing
- Digestion issues
- Impingement and nerve compression
- Sciatica
- Carpal tunnel syndrome
Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way. But with a bit of practice, good posture will become second nature and be one step to helping your back in the long term.
Bridges
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from your knees to your shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.
Tips:
- Don’t let your knees point outwards.
- Keep your chin slightly tucked in.
- Contract your buttocks, not your hamstrings, as you rise.
Back extensions
Start position: Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
Action: Keeping your neck long, arch your back up by pushing down on your hands. You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.
Repeat 8 to 10 times.
Tips:
- Don’t bend your neck backwards.
- Keep your hips grounded.
Plank
Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
Tips:
- Don’t allow your lower back to sink during the exercise.
- You should be looking at the floor.
- For an easier version, perform the plank with your knees on the floor.
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