In addition to leaving a bad impression of the person, a bad posture can result in back pains, muscular tensions, as well as reduces risk of injuries. On the other hand, a good posture helps improve your body balance, develop higher flexibility, maintain a health bowl movement, and boost confidence.
While posture can often be fixed with simple tips and tricks such as exercise, if you are having severe troubles because of your posture, talk to a good orthopedic surgeon in Islamabad or your area regarding the matter.
While it may seem a little difficult at first, simple exercises can help improve your posture. Some exercises for a good posture include:
This exercise helps strengthen muscles of the lower back and gluts. It involves balancing the body on the feet and hands by bending the knees and lifting the hips. Hips must be aligned with the shoulders and squeezed in along with abdominal muscles before going back to the starting position on the floor. Bridges are helpful in correcting slouching and rounding shoulders, as well as strengthening core and buttock muscles.
Planks involve forming a position similar to push-ups and maintaining that position for a given time. In addition to other health benefits, planks can help get rid of slouching, correct the “Donald- Duck” posture, fix issues such as a flat back, as well as improve muscular imbalances around pelvic and hip area.
- Back extensions:
This exercise involves forming a 90 degree angle between the upper and lower body, by bending at the waist and hips and lowering the torso. Back extensions can help in correcting slouching as well as a flat back.
- Side leg raises:
Leg raises involve lifting one leg/ swinging it to one side and holding it for a while before resuming normal position. The same is repeated for the other leg. These can be done while standing or lying down. Leg raises help correct standing posture, hunched back, and strengthening muscles.
- Hip flexor stretches:
This is done by moving one leg forward and slowly bending it, pushing forward the other button until a stretch is felt in the hip joint. The other leg and back are kept straight meanwhile. Hip flexor stretches also help in correcting standing posture.
- Standing thigh-high stretch:
Thigh stretches are done by grabbing the top of one foot from the back and pulling the heel towards the hips gently. This exercise helps correct the “Donald Duck” posture.
- Chest stretches:
Including chest stretches in your workout routine can help correct many posture issues such as a flat back, hunching, rounded shoulders, as well as reduce neck stiffness.
Suspending the body and pulling it up, can help strengthen your back, core, shoulder, neck, as well as hip muscles. Pull-ups can help correct a hunched and flat back.
These simple exercises can help improve your posture to a great deal. However, if you feel like these are not helping and you wish to improve your posture, quickly book an appointment with the best orthopedic surgeon in Karachi or your city.