Just 5 simple daily exercises are enough to notice improvements. The practices must be performed regularly and correctly. Proceed slowly, without forcing to avoid muscle tears and other problems.
1. Stretching
Stretching prepares the muscles. Improves posture and relieves back pain. Muscle stretching ensures greater flexibility. Therefore, from the supine position, bring the right knee to the chest, while the left leg remains on the floor. Maintain traction for 10-30 seconds, then change sides. Repeat the exercise 3 times per leg.
2. Neck rotation
The rotation of the neck relaxes the lateral muscles and thus reduces the risks of possible contractures. This exercise can also be done at home or in the office, during a short break. So, while sitting, place your hands on your thighs without lifting your shoulders. Apply the back to the back of the chair and turn the neck first to the right and then to the left slowly, 25 times per side.
3. Stretching of the back muscles
Proceed with stretching exercises to reduce the stiffness of the back muscles. Therefore, to improve posture, from the quadrupedal position bring the pelvis back and stretch the arms forward. The palms of the hands must adhere perfectly to the ground. Repeat the exercise 3 times, while breathing and exhaling regularly.
4. Chest relaxation
Bad posture usually has repercussions on the back. To improve it, proceed with chest relaxation exercises. Therefore, from the upright position, slowly raise the arms to shoulder height. Then, rotate the palms of the hands outside. Perform this very simple practice 5 times. Adjust breathing accordingly.
5. Shoulder lifting
Muscle stiffness can also be felt in the upper back area. An incorrect position at school, at home or in the office, involves more or less serious problems. To regain the correct posture, lift the shoulders. So, standing up, lift them up to your ears. Return slowly to the starting position while exhaling. Repeat the exercise 10 times.
