Do you suffer from back pain or other persistent physical complaints? Proper posture can prevent many physical complaints. Good posture comes from the proper alignment of body parts along with the right amount of muscle tension. Misalignment of your body is one of the main causes of physical complaints for which people need to go to the physical therapist.
We will give you 5 tips and some small exercises you can add to your daily routine to improve your posture:
- Head
- Strong back
- Train your core For correct posture
- Activate your hamstrings
- Your feet are your foundation
- Correct posture at Beyondfit
1. Head
For proper posture, we work from top to bottom and thus start with your head. Your head weighs about 5 kg and it is important to keep your head in line with the rest of your body. Your neck is made up of all these little muscles and have to work day and night to keep your head straight on your shoulders. The best and sexiest exercise for your neck and head are chin tucks. Keep your shoulders and neck in a relaxed position and look straight ahead. Then gently slide your chin straight back. Hold this for 3 seconds each time and repeat 10 times.
PS. It can also help with headaches and migraines.
2. Strong back for correct posture
The most common consequences of poor posture are back and shoulder pain. Strong back muscles are the foundation for proper posture and back pain. With strong back muscles, you keep your back straight and your shoulders open. It is important to keep your back straight and your muscles active. You can keep your shoulders open by simply turning your palms open. In addition, you can easily activate your back muscles with the I-W-T exercise.
3. Train your core
The centre of your body is your abdomen and is therefore the basis for keeping your body in the right position. Of course there are hundreds of different ab workouts on Youtube but we will give you a little exercise that you can do anywhere. Try to push your lower back against the back of your chair, hold for 3 seconds, and repeat this 10 times. The same can be done when lying in bed, simply push your lower back into the bed and hold for a few seconds.
4. Activate your hamstrings
Because you sit on your hamstrings all the time, they become flattened, unresponsive and inactive. As a result, your knees can become overloaded and your pelvis misaligned. Therefore, for proper posture, it is important to regularly activate your hamstrings and keep them active. A very good exercise is the single leg bridge. This puts the focus on the back of your thigh. Lie on the floor with your knees bent at a 45-degree angle. Lift one foot and fully extend your leg. Then lift your hips up and tighten your abs and glutes then hold this for a few seconds and then lower your hips again. Repeat for each leg several times. The more often the better.
5. Your feet are your base
Your feet consist of 26 bones, 30 joints and over 100 muscles and keep your whole body in balance. Wearing shoes from an early age causes us to lose sensitivity and coordination in the foot. Therefore, try to wear as few shoes as possible and walk barefoot as much as possible to regain this. It is also good to regularly do some exercises for your toes and ankles.
Correct posture at Beyondfit
Do you suffer from persistent physical complaints? Beyondfit can help you train in a safe and responsible manner. At Beyondfit, all our trainers have a medical background. We are a small family of physiotherapists, lifestyle coaches, a dietician and personal trainers all under one roof. This way we can guarantee a safe workout without injuries. Schedule a free intake meeting with one of our trainers and see what your options are.
