Good posture not only helps you minimize joint and muscle pain, but it also helps you look taller and younger. When you sit most of the day at work or in a classroom, your stabilizing muscles in your spine, trunk, and hips weaken, causing you to slouch your shoulders and hunch your back. By performing postural exercises that strengthen those areas daily and frequently, you will become taller and have less stiffness.
Standing Wall Press
This exercise helps you strengthen the deep spinal and abdominal muscles while improving your posture. Stand with your back against the wall with your head, shoulders, buttocks, calves and the back of your hands touching the wall. Push your body and hands as hard as you can into the wall like you are going to sink into it. Take about five to six deep breaths as you are pushing. When you have finished, walk around the area for 15 to 20 seconds. Maintain the tall posture you had gained and return to the wall. Repeat the exercise three more times. Pay attention to where your head, spine, shoulders and hips are positioned to each other.
Qi Gong Arm Raise
Stand with your feet shoulder-width apart. Your toes are pointing forward. Inhale and lift your arms above your head with your wrists and fingers relaxed. Look up as you lift. When you have reached the top, exhale and open your arms wide to the side with your elbows slightly bent. Keep your palms slightly facing forward in the start position. Repeat the pattern for six to 10 times.
Table Top Stretch
Place your hands on the wall and step until you are leaning forward at about 45 degrees. Then lower your torso down and push your buttocks back. Keep your feet about shoulder-width apart and your toes pointing forward. Lower your body until you feel a stretch running from the back of your legs to your armpits and shoulders. Hold for five to six deep breaths. Stand up. Repeat three more times. Be sure to keep your spine neutral the entire time. When you get into the stretch position, your spine and arms should be parallel to the floor.
Squat Reach
Place a basketball, medicine ball or an object of similar size in front of you on the ground. Stand with your feet shoulder-width apart and toes pointing forward. Bend forward and press your palms into the ball. If you cannot do so, bend your knees. Without losing contact with the ball, lower your buttocks into a deep squat position. Your arms should be between your knees. Stay in this position for a few deep breaths as you get adjusted to this position. Keep pressing on the ball and your spine tall. The more you push, your core muscles will activate to maintain the posture. Raise your left arm up and slightly behind you while you look up. Place the arm back on the ball and raise your right arm up and behind. Repeat the pattern three more times. Finally, raise both hands above your head, brace your trunk, exhale, and stand back up. Repeat this movement sequence two to three more times.
References
- "Pain-Free Program;" Anthony Carey; 2005
- "Stretch to Win;" Ann and Chris Frederick; 2006
- "Athletic Body in Balance;" Gray Cook; 2003
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