To correct posture and keep your back aligned, it is recommended to place your head a little further back, but in addition, strengthening your back muscles is also essential to keep your muscles strong and your joints aligned with minimal effort.
Then a brief series of 5 exercises, including 3 reinforcement and 2 stretching, which can be performed at home 2 to 3 times per week to correct posture. These exercises strengthen the postural muscles forming a kind of natural “belt” ideal for maintaining a good posture.
- The first exercise involves lying face down with your arms along your body.
- Then lifting your arms and head off the ground.
- Contracting your back.
- As shown in the image.
- It is recommended to repeat slowly.
- 3 to 5 times.
While lying face down, you should place your hands in the same direction as your head, then lift your torso from the ground, keeping your arms outstretched, always looking forward, keeping your neck parallel to the ground and shoulders away from your body. Head.
From the previous position, you should keep your hands in the same place, but you should sit on your heels, keeping your back stretched. Push your arms against the ground to keep your back for as long as possible. Hold this position for 30 seconds to 1 minute.
Your feet and hands don’t leave this position, but you should stretch your legs as far as possible to maintain the pyramid position. It uses the back muscles to maintain a good position and you do not need to rest your heels on the ground. Hold this position for 30 seconds to 1 minute.
When turning your back, you should place your arms as shown in the image and lift the torso from the ground, holding this position for 30 seconds to 1 minute.
If you prefer to follow these exercises, watch the video
Practicing balance and muscle development exercises, such as ballet, bodybuilding and horse riding, is also a great way to correct posture. Other good examples are the different types of dance, pilates or swimming, for example, because these exercises strengthen the erecting muscles of the spine, pectoral, abdominal and posterior region of the thigh, which facilitates the maintenance of a good posture in the day to day.
When in addition to poor posture there is back or neck pain, or frequent headaches, consultation with a physical therapist is recommended because there are treatments such as RPG, which is Global Postural Rehabilitation, which is able to correct all these situations.