A strong posture not only enhances your appearance but also contributes to improved health, reduced pain, and increased self-confidence. Incorporating targeted exercises into your routine can help correct postural imbalances and promote better alignment. Dr Timothy Ehn will discuss various exercises that can help improve your posture.
Upper Body Exercises
Dr Timothy Ehn Certain upper body exercises can help combat rounded shoulders, a common postural issue. There are exercises focused on strengthening the muscles around the shoulder blades and upper back. For one, rows are great for targeting the rhomboid, latissimus dorsi, and trapezius muscles, which help retract the shoulder blades and support proper posture.
First, stand tall with a resistance band looped around a stationary object at chest height. Grasp the ends of the band, palms facing each other, and step back until the band has slight tension. Then bend your elbows and pull the band toward your chest. Lastly, squeeze your shoulder blades together, then slowly release and extend your arms.
Opening up the chest helps counter the “hunched” position often seen in poor posture. Stand tall, feet hip-width apart. Then lace your fingers behind your back, straighten your arms, and lift your chest. Hold the stretch for 10-20 seconds, then release and relax.
A strong core is essential for maintaining proper alignment throughout the body. Planks are a versatile exercise that not only strengthens your core but also engages the entire body. Begin in a push-up position with your hands shoulder-width apart.
After that, lower down onto your forearms and keep your body in a straight line from head to heels. Lastly, engage your core and hold the position for as long as you can, aiming to increase your duration over time.
Finally, Dr Timothy Ehn the bridge exercise can help activate your glutes and lower back muscles, supporting a healthy posture. First, lie on your back with your feet flat on the floor, hip-width apart. Press your feet into the ground and lift your hips toward the ceiling. Hold the position for 3-5 seconds, then lower back down. Repeat 10-12 times.