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Feeling back and neck pain from bad posture? Hunching over your phone or sitting slumped while watching Netflix can negatively affect your posture and result in neck and back pain. Head into your local Zap club, try these 5 exercises and start standing taller.
Planks are an excellent way to strengthen your core muscles, which play a crucial role in maintaining proper posture. By engaging your abs, lower back, and obliques, planks help to stabilize your spine and prevent slouching. How to do it:
Start in a push-up position, with your arms straight and your hands shoulder-width apart.
Engage your core and maintain a straight line from your head to your heels.
Hold this position for 30 seconds to 1 minute, making sure to breathe evenly.
This yoga-inspired exercise helps to mobilize the spine and stretch the muscles in your back, neck, and shoulders, promoting better posture. How to do it:
Begin on all fours, with your hands under your shoulders and your knees under your hips.
Inhale as you arch your back, dropping your belly towards the floor and lifting your head and chest.
Exhale as you round your spine, tucking your tailbone under and bringing your chin towards your chest.
Continue alternating between these two positions for 10-15 repetitions.
Tight chest muscles can pull your shoulders forward, leading to a rounded posture. The chest opener helps to stretch these muscles and encourage proper shoulder alignment. How to do it:
Stand tall with your feet hip-width apart.
Interlace your fingers behind your back and straighten your arms.
Gently lift your hands away from your body while opening your chest and squeezing your shoulder blades together.
Hold this stretch for 15-30 seconds, then release.
The Superman exercise targets the muscles in your lower back, which are essential for maintaining good posture. How to do it:
Lie face down on the floor with your arms extended in front of you and your legs straight.
Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and lower back muscles.
Hold for 2-3 seconds before lowering back down.
Complete 10-15 repetitions.
Wall angels are an effective way to strengthen your upper back muscles while stretching your chest and shoulders.
How to do it:
Stand with your back against a wall, with your feet about hip-width apart and a slight bend in your knees.
Place your arms against the wall with your elbows bent at 90 degrees and your palms facing forward.
Slide your arms up the wall as high as you can without lifting your lower back or shoulders off the wall.
Lower your arms back to the starting position and repeat for 10-15 repetitions.
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