We have all heard the importance of good posture, but how do you actually achieve it? The good news is that you do not need to embark on an epic quest or join an elite gym to improve your posture. In this blog post, we will introduce you to simple Posture Alignment Techniques that can help you stand tall and feel great. We will focus on a couple of effective exercises with detailed instructions.
Basic Exercises to Improve Posture
Improving your posture starts with incorporating some basic exercises into your daily routine. These exercises are designed to balance the muscles that support good posture and to help you develop better alignment. Let us dive into a couple of effective exercises that can make a notable difference.
1. Standing Arm Circles
Arm circles- standing are an excellent way to improve shoulder mobility and correct rounded shoulders. Plus, they make you look like you are about to take off like a helicopter.
Instructions:
- Stand with feet hipwidth apart and pointed straight ahead, curl tips of fingers together and point thumbs straight ahead
- Squeeze shoulder blades together, lift arms to sides at shoulder level, and circle arms forward keeping elbows locked straight
- Then rotate arms so palms face up, thumbs back, and circle arms backward Make your circles like you are going around a grapefruit.
- Keep hands straight out to side of shoulders the entire time, not forward of shoulders
- Repeat circles in the other direction with thumbs facing forward and palms down.
Tip: If you feel any pain or discomfort, reduce the size of the circles or take a short break. Remember, you are not trying to fly—just loosen up those shoulders!
2. Knee Pillow Squeezes – Sitting
This exercise helps activate your inner thigh muscles and stabilize your pelvis, which is crucial for maintaining good posture. It is also a wonderful way to look like you are deep in thought while actually working out.
Instructions:
- Sit on middle of chair (do not use back rest) with ankles directly under knees, feet pointed straight ahead and knees hipwidth apart
- Roll hips forward to place and arch in your back
- Do not lean upper torso forward or backward
- Squeeze and release 6″ block between knees
- Feel in hips and inner thighs
- Repeat 3X20 Relax in Between Sets, then get in proper position again
Tip: Ensure that your back is straight and your shoulders are relaxed while performing this exercise. If someone asks what you are doing, just tell them you are practicing “active sitting.”
3. Cats and Dogs (Cat-Cow Stretch)
The Cats and Dogs exercise (similar to the Cat-Cow stretch in yoga) helps improve the flexibility of your spine and can relieve tension in your back. Plus, it is a wonderful way to channel your inner feline and canine.
Instructions:
- Start on hands and knees (body should be square like a box), with feet trailing straight behind
- Arch back up like a cat while tucking hips/buttocks inward, and bring head down tucking chin to chest
- Then immediately go in opposite directions, bringing back down like a dog allowing shoulder blades to collapse together with head and chin up
- Repeat back and forth 10 Times
- Do not shrug shoulders or bend elbows
- Do not allow shoulder or hips to shift forward or backward of hands and knees keep them vertically aligned
Tip: Move slowly and mindfully, focusing on the movement of each vertebra. This will help improve your spine’s flexibility and alignment. And hey, if your cat joins in, you are doing it right!
Conclusion
Improving your posture does not have to be complicated. By incorporating simple Posture Alignment Techniques like standing arm circles, sitting knee pillow squeezes, and the Cats and Dogs stretch into your daily routine, you can make significant strides towards better alignment and reduced pain.
If you are looking for personalized guidance on improving your posture, Resilient Align Pain Solutions offers tailored programs to help you achieve and maintain good posture. Click Here for your Free No Obligation Consultation Start incorporating these exercises today, and experience the benefits of standing tall and feeling great! And remember, standing tall is the best way to show off that confident smile of yours.
