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 great tips for better posture and may help with back pain.
Tips for Better Posture
1. Extend Your Spine
It is simple to add some extra length to the spine. Without arching your back, inhale deeply and lengthen your spine. Keep the same height as you 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 time it will also help strengthen your abs.
2. Perform a Shoulder Roll
Many Americans tend to scrunch their shoulders forward, which means that the arms are actually in front of the body.
According to Gokhale, people in indigenous cultures do not hold their arms in this position. To break the habit, carefully pull your shoulders up, slowly push them back, and then simply let them drop. This is what we call a shoulder roll.
After this exercise, your arms should rest by your sides with the thumbs pointing out.
According to Gokhale, our ancestors kept their shoulders and arms in this exact way, and this position is natural.
3. Squeeze the Glute Muscles When You Walk
According to Gokhale, people who belong to indigenous cultures squeeze the gluteus medius muscles whenever they take a step. This is one of the main reasons why their buttock muscles are so well-shaped and help support the lower back. The good news is that you can begin developing the same muscles by engaging your buttocks each time you take a step.
Focus on the gluteus medius muscle, located at the upper part of the buttocks. A strong gluteus medius supports your posture at any age.
4. Avoid Putting Your Chin Up
Many people lift their chin, but you can correct this and add some length to the neck with the help of a lightweight object. For example, take a folded washcloth or a beanbag and balance it on the highest point of the crown of your head. Try to create slight pressure between the object and your head.
In this way, you will lengthen the back of your neck, and your chin will come back down to its natural position.
5. Avoid Forcing Yourself to Sit Up Straight
According to Gokhale, forcing yourself to sit up straight arches the back, which can lead to back problems. Whenever you catch yourself doing this, perform a shoulder roll to open your chest, and inhale to lengthen and stretch the spine.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.