Esther Gokhale advises people to perform these exercises whenever they can – when they are sitting at the table, working at the desk or simply walking around. They are really great tips for better posture and less back pain.
Tips for Better Posture
1. Extend your spine
It is simple to add some extra length to the spine. Remember to avoid arching your back, deeply inhale and lengthen your spine. Keep the same height as your breathe out. Repeat the entire procedure – inhale, try to grow taller and keep the newly achieved height as you breathe out.
This exercise requires patience, but in the end, you will strengthen your abs.
2. Perform a shoulder roll
Most Americans have a tendency to scrunch the shoulders forward, which mean that the arms are actually in front of the body.
According to Gokhale, indigenous people never use this position for their arms. In order to get rid of this habit, carefully pull your shoulders up and slowly push them back and after that, simply let them drop. This is what we call a shoulder roll.
By performing this exercise your arms should be placed by your side and the thumbs pointing out.
Our ancestors kept their shoulders and arms in this exact way. This practice is natural.
3. Squeeze the glute muscles when you walk
People that belong to indigenous cultures perform the same routine – they squeeze the gluteus medius muscles whenever they make a step. This is one of the main reasons why their buttocks muscles that contribute to the support of lower back are so well-shaped. The good news is that you can begin developing the same form of muscles by working on the buttocks muscles when you take a step.
Focus on the gluteus medius muscle located on the highest point on your bum. This muscle makes you look and feel perky regardless of your age.
4. Avoid putting your chin up
Many people do this, but the fact is that instead of this improper posture in this area you can add some length to the neck if you take a lightweight object. For example, take a folded washcloth or a beanbag and try to balance the object on the highest point of the crown. Try to create small pressure between the object and your head.
In this way, you will lengthen the backside of your neck and your chin will come back down in its natural position.
5. Avoid sitting up straight
According to Gokhale, this practice will arch your back and result in many problems in your back. Whenever you catch yourself doing this, perform a shoulder roll to relieve your chest and inhale to lengthen the spine and stretch.