Posture Exercises: simple exercises to improve your posture

June 16, 2009

Exercise & Fitness

For the first exercise you need to sustain your body by a wall. You sit down with your back to the wall and you lower your body. Sit down on the floor with your back to the wall. Keep your feet straightened in front of you. Don’t keep them close together, but slightly apart. Your shoulders and head will stay next to the wall. Put your arms on your hips with your fingers pointing to the floor. Pull your feet fingers towards you tightening your leg muscles at the same time. At the same time you straighten your spine, pulling your shoulders back toward the wall. During the exercise you push the back of the knees towards the floor, while you keep your head straight and you aim your eyes to the ceiling. Keep that posture for 5 seconds. Then relax your body. After a couple of seconds repeat: tighten your leg muscles and straighten your back and spine. Do 10 repetitions after which you take a break. You should do one more set of 10 repetitions. You can do 20-30 repetitions daily split in 2-3 sets.


For the second posture exercise you need a ladder. You support yourself with one hand on the ladder and you step with both feet on it. Keep your fees apart, as much as the ladder lets you. Stay on the first step of the ladder with both feet. You stay on the ladder step on the middle of the soles of your feet, keeping your foot fingers and heel in the air. To help keep your balance you can keep your hands on the ladder or even the wall. Let all your body weight on your heels so that you can feel the muscles of your feet tightening and working. Pull your shoulders back and straighten your back. Keep your head straight. Keep this posture for 5 seconds. Relax your body. Repeat the exercise 10-20 times.

There are other posture exercises you can do to correct your body posture. But for starter play with the two mentioned above. You can also try the following test in front of a mirror. Bend your left leg at a 90 degree angle and stay only on your right leg. Count to 10-12 slowly. Were you able to count to 10-20 while staying on one leg? Did you manage to keep your balance for that period of time. You should be able to keep your balance at least until you reached 10. If you didn’t it means you have to work and strengthen your muscles. Try the test using the other leg.

Start working out frequently and strengthen your muscles. That way you will be able to keep you balance easily under almost any conditions.

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