According to the Mayo Clinic, "Good posture minimizes strain on your joints and muscles, which can help prevent aches and pains." However, few people exhibit good posture. Common types of poor posture include lordotic and sway back, in which tight back muscles and weak abdominal muscles are characteristic; and kyphotic and flat back, in which rounded shoulders, tight chest muscles and poor spine mobility are common. Fortunately, there are exercises that help correct the weaknesses responsible for poor posture.
Pelvic Tilt
The pelvic tilt exercise is beneficial if you exhibit a lordotic or sway back posture, by improving abdominal strength. Lie on your back with your knees bent and your feet flat on the floor. Pull your belly button into your spine and stabilize your abdominal muscles. Gently press your lower back into the floor by contracting your abdomen and using your muscles to tilt your pelvis upward. Hold the contraction for five to 10 seconds and then relax for three seconds. Repeat the movement 10 to 15 times.
Cat's Tail
The cat's tail exercise works to strengthen the core stabilizers while lengthening the spinal extensors. This exercise helps alleviate the tight back and weak abdomen observed with lordotic, sway back and flat back postures. Begin on all fours with your knees positioned under your hips and your hands under your shoulders. Take a deep breath in. As you exhale, engage your core, tilt your pelvis and tuck your tail bone under. Pause, then inhale to return to the starting position. Perform this exercise five times.
Chest Stretch
Kyphotic and flat back postures are partly caused by tight chest muscles, which this exercise will help alleviate. Lie on your back with you knees bent and feet flat on the floor. Clasp your hands behind your head. Pull your belly button into your spine and stabilize your core. Take a deep breath in. As you exhale, gently push your elbows into the floor until you feel a stretch across your chest. Hold the stretch for 30 seconds and then release the tension. Repeat the exercise one to two times.
Shoulder Bridge
The shoulder bridge exercise will increase spine and hip mobility as well as develop core and gluteal strength. This exercise will help alleviate symptoms of kyphotic and flat back postures. Lie on your back with your knees bent and your feet flat on the floor. Take a breath in. As you exhale, engage your core, tilt your pelvis, squeeze your glutes and lift your hips off of the floor. Proceed slowly, peeling one vertebrae off at a time toward the shoulder blades. When your hips become aligned with your shoulders and knees, hold the position for a count of three. Slowly lower back to the floor. Repeat the exercise five times.
Hamstring Stretch
The hamstring stretch benefits every type of posture by lengthening the hamstrings and improving trunk stability. Lie on your back with one leg extended and the other bent with your foot flat on the floor. Place an exercise band or towel around the sole of your extended leg. Hold the ends of the band in your hands. Take a deep breath in. As you exhale, engage your core and raise the leg toward the ceiling until you feel a stretch in the back of your thigh. Hold the stretch for three to five deep breaths. With control, lower the leg. Repeat the stretch on your other leg. Complete three to five stretches per leg.
References
- Mayo Clinic: Posture Check
- "Pilates For Core Strength"; Sandie Keane; 2005
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