Core Stability Exercises – The Way to Perfect Posture
Stabilizing your core is the first step toward good posture. Your core is made up of the muscles around the center of your body. Not only can proper posture make you look and feel longer and more confident, it is essential for eliminating nagging back pain and even serious back injury.
Standing
There are variety of small things you can do each day while standing to practice good posture. And as with most things, practice makes perfect.
Consciously relax your shoulders down into your back. When you have gone as far as you can go, raise your shoulders up to your ears. As you are doing so, squeeze them together as hard as you can as if you are shrugging. Drop and repeat.
Squeeze your shoulder blades together behind your back as far as you can go. Over time, your shoulders will tend to go back on their own significantly improving your posture.
Avoid locking your knees while standing. You’ll end up arching your back and throwing your body out of line.
Put equal weight on each foot.
Keep your chin parallel to the floor. Lowering your chin will cause your shoulders to fall forward and your back to slump.
Sitting
Make sure your back is straight and just as with standing make sure your shoulders are back. Your rear should be touching the back of the chair. Use some sort of lumbar support (a rolled towel works fine) so this upright position remains comfortable to you.
Keep both feel flat on the floor; use a stool if necessary. Avoid crossing your legs at all costs.
Try to avoid sitting in the same position more than 30 minutes. If possible, take a quick break with a short walk or simply stand and stretch for a couple of minutes.
While at work, position your computer monitor and keyboard at a comfortable height. Ideally you should be looking slightly down at your screen and you should rest your arms on your chair or desk keeping your shoulders back yet relaxed.
Pilates
It is a great idea to incorporate posture building into your workout routine. The discipline of Pilates is a great way to do so. For a quick “anywhere” move, try the “zip and hollow” which is used for lumbar stabilization and good posture. Pull up your pelvic floor muscles and then imagine hallowing out your abdominal muscles while pulling them toward your spine.
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About the Author:
Elizabeth Dennis writes for a variety of health, beauty, and fitness topics. She regularly contributes to the think change, hair removal surgery, and cough treatments guides.
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