A stability ball is an effective apparatus to help strengthen and lengthen the core muscles, which will help improve your posture. Just sitting on a stability ball in place of a regular chair can improve your posture. There are many exercises for the stability ball and any exercise that engages your core and lifts your shoulders will naturally improve your posture. When working your core to develop better posture be aware of how you sit and stand throughout the day. If you catch your posture slumping, quickly correct it.
Wall Squats
The wall squats exercise engages the lower-body and the core, and requires the shoulders stay held upright in correct alignment for good posture. Begin this exercise by placing the stability ball against a wall and gently leaning on it. The top of the ball should be against the small of your back to your tailbone, and your feet should be 6 to 12 inches in front of your torso. Pull you shoulders back and down, aligning your back into good posture, and place your hands on top of your thighs. Inhale and slowly squat down and roll the ball down at the same time. Hold the squat for five to 10 seconds and then stand back up. Repeat this exercise 10 to 12 times.
Reverse Crunch
The reverse crunch exercise engages the upper-body and entire core, with emphasis on your lower abdominal muscles. Holding the position and strengthening the core will increase your ability to hold your torso upright in correct alignment. Begin this exercise lying prone on the ball, with your hands and feet flat on the floor, shoulder width apart. Slowly walk your hands forward until your upper thighs are balancing on the ball. Supporting yourself with your upper-body, slowly press your knees forward toward your chest, engaging the lower abdominal muscles. Hold for five to eight seconds and release slowly. Repeat this exercise five to eight times.
Overhead Triceps Extension
The overhead triceps extension exercise requires complete core strength for balance, while engaging the shoulders and triceps, the muscles in the back of the arms. Strengthening the shoulders and triceps makes it easier to hold your posture erect. Begin this exercise sitting upright, with your shoulders directly over your hips. To help keep you in correct posture, visualize a string pulling you up to the ceiling from your head through the entire exercise. Hold a dumbbell in both hands, straight up over your head. Keep your elbows next to your ears and slowly lower the dumbbell behind your head and then back up. Repeat this exercise for two sets of eight to 10 repetitions.
References
- Health and Fitness Association: What are some of your favorite strategies for helping clients improve posture?
- American Council of Exercise: Stability Ball Wall Squats
- MayoClinic.com: Slide show: Reverse Crunch with Fitness Ball
- American Council of Exercise: Stability Ball Dumbbell Overhead Triceps Extension
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