Simple Exercises to Improve your Body Posture

Dr. Prateek Kumar Guptaby Dr. Prateek Kumar Gupta20 March, 2022

Honestly, having a good posture is a lot more than just looking good. A good posture helps you increase flexibility, develop strength, and improve the overall posture of your body. Apart from this, a good posture helps you reduce stress on your ligaments and muscles, which eventually minimizes the risk of injury.

It’s no secret that our daily routine is full of activities that lead to poor body posture. According to a recent survey report, poor body posture is one of the most common problems for many people across the world. Usually, poor posture develops when our spine is not in the right position for a prolonged period of time. Poor body posture not only makes you look attractive but also causes many health problems. Some common causes of poor posture are a sedentary lifestyle, poor core stability, muscle weakness, joint stiffness, decreased fitness, muscle tightness, occupational demands, and more.

Well, physiotherapy is one of the most effective treatments that can help you improve your body posture and increase your range of motion. Physiotherapists use a combination of stretches and exercises to help you improve your body posture and rebalance your body. The best part is that people of any age can get relief from physiotherapy. Regular sessions of physiotherapy can help you with posture correction to improve your appearance and boost your overall health.

Poor Posture vs. Correct Posture

Poor posture means slumped shoulders, an arched back, chin pushing forward, C-shape in the spine, protruding stomach, and more. Prolonged periods of sitting and joint weakness are major causes behind a bad posture.

A good posture means your head, chest, and chin are up in the level to the ground. Apart from this, having a correct posture means that your shoulders are relaxed and your lower abdomen is completely flat.

Are you struggling with posture-related problems?

You should consult a professional physiotherapist. A physiotherapist first assesses your problem and provides treatment to help you reduce or eliminate postural dysfunction.

Let’s dive straight into some simple exercises that can help you improve your body posture:

Exercise 1: Keep Moving

If you want to fix your bad posture, then you have to keep moving. Staying in the position for a long time leads to poor posture and other problems. Therefore, try to get up from your bed or desk every 20 to 30 minutes. If it is not possible for you then try to keep moving while answering a call. This helps you improve your body posture and boost your overall health.

Exercise 2: Child’s Pose

Child’s pose (Balasana) is one of the most effective yoga poses that help you stretch your body parts gently. According to health experts, a child’s pose is a very good stretch for the hips, back, ankles and thighs. If you are experiencing back pain, the child’s pose can help you get relief from it.

Exercises 3: Seated Cat/Cow

Well, this is an incorporation of two stretches (Marjaryasana and Bitilasana). Performing Cat-Cow stretch can help you improve your balance and posture, increase coordination, strengthen your spine, and relieves stress. The best part is that this yoga pose helps alleviate anxiety and depression.

Exercise 4: Seated Rotation

If you have back and spine issues then performing seated rotation exercises can help you stabilize your core muscles, improve body movement, and balance. Seated rotation is also known as torso rotation exercise. If you want to improve your body posture, then you should include seated rotation in your daily workout routine.

Exercise 5: Plank

It is a great exercise that helps you improve your body posture by strengthening your chest, neck, shoulder, back, and abdominal muscles. Performing plank every day can help you improve your overall health and wellbeing.

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Dr. Prateek Kumar Gupta is highly trained arthroscopy and sports surgeon in AOSM. He treats sports injury and other orthopaedic injuries including foot, ankle, hip, elbow with special interest in knee and shoulder issues that hinders patient/players quality of life.
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