Posture is actually the position of standing, sitting and lying for our body’s alignment. A standard posture keeps our muscles erect and relaxed. We feel active while maintaining true posture.
It is quite necessary for women to hold their bodies in a correct manner. Below, some movements and exercises are prescribed to attain exact posture. These daily-based exercises will help
- keep muscles relax
- Empower entire body core
- Tighten our joints
- Diminish depression and stress
With these daily-based exercises you can improve your posture in 30 days. It requires a proper timetable even at home to do practice these exercises.
Day 1: Check your posture
The first thing is to check your posture. Stand straight by the wall, keep distance of less than 2 inch from wall to back and neck. There should be a distance of 6 inches between heels and wall while buttock should touch the wall.
After this, measure the distance from the neck. If it is more than 2 inches then it shows that our spine is twisted and posture is weedy.
Day 2: Child’s pose
Practice child poses for 5 minutes in the morning and evening. It helps in strengthening our spine and creating the right posture, thus, help improve your posture.
Day 3: Add standing forward fold
It requires 4 minutes after practicing child poses. It helps in muscles relaxation and proper neck’s tension solace.
Day 4: Add Cat-Cow
After previous exercise, practice cat-cow for 5 minutes. This exercise will assist to lengthen and empower the spine.
Day 5: Add chest stretch
Before chest stretch, exercise child’s pose for 1 minute, Standing Forward Fold for 2 minutes, and Cat-Cow for 2 minutes. Practice it in the morning and evening. It is good for backache consolation
Day 6: Add Standing Cat-Cow
It is time to practice Forward Fold standing followed by star standing Cat-Cow. It is an effective backache exercise and provides athletic agility.
Day 7: Add chest stretches throughout the day
Practice the chest stretches of 3 minutes throughout the day.
Day 8: Build your core
This drill is similar to high planks, and really beneficial for back and abdominal muscles solidity.
Day 9: Back Strengthening
Downward-Facing Dog is really helpful for opening of chest wall and shoulders.
Day 10: Loosen tight hips
Practice pigeon pose that assist is loosening tight hips.
Day 11: Maintain back awareness
This drill helps to strengthen the spine and relieve backache.
Day 12: Double up on core strength
Proper posture will be attained when we feel our strong abs during this workout.
Day 13: Restrain work posture
Practice chest and hip stretches to counteract work posture. It keeps upper body fit and active.
Day 14: Start Standing at work
Doing work while standing is also helpful in making body competent.
Day 15: Reduce Stiffness in lower back
Thoracic spine rotation exercise will help to get rid of lower back tenderness.
Day 16: Move every 20 minutes
Stroll even after every 20 minutes.
Day 17: Try a beginner Yoga class
Practice all above poses during yoga classes.
Day 18: Fire up our glutes
Activeness of glutes assists to stay healthy.
Day 19: Tune into our sitting posture
Constantly observe the sitting posture. Avoid sitting by crossing legs or in bending neck positions.
Day 20: Keep mobile on eye level
Use mobile phone in such way that no need remain to bend down for looking in it.
Day 21: Repeat Day 10
It is time to revise day 10 workout. It will help to decline anxiety.
Day 22: Maintain your core strength
One can keep body fit by practicing Cat-Cow, Child’s pose and chest- stretching.
Day 23: Strength the glutes
Keep the glutes strong
Day 24: Strengthen the shoulders and back
By adapting proper sitting posture, shoulders and back will remain strengthen
Day 25: Go for other Yoga class
Take yoga class to practice these poses.
Day 26: Work on body flexibility
Planks, thoracic spine rotation, and chest and hip opener stretches make the body flexible.
Day 27: Strengthen our glutes
Make glutes strong by revising above poses
Day 28: 35% standing day
Standing straight improves our posture.
Day 29: Aware of posture
Keep progress in mind to get aware of the posture.
Day 30: 50% of standing in day
It will help to make us habitual of true posture. In this way we can improve our posture while standing, seating and lying.
Cover Photo Credit: torbaychiropractic
Hi, I’m Iqra Shafi a student of medical imaging technology I have been writing for more than 2 years at different platforms and as a successful healthcare professional I found myself having a critical analysis on the health related topics. I hope you will find my content informative.