3 Workouts for Posture Improvement
Poor posture is something many people, not just adults but even youngsters are facing in this day and age. The reason is pretty obvious – Sedentary lifestyle, sitting down for hours. And the lack of proper posture will decrease your efficiency in your physical activities and renders you unable to perform even the simplest of tasks without undergoing some difficulty.
And the posture is even more important as far as training is concerned. You cannot perform any exercise rightly if you are facing the issue of stooped shoulders, forward leaning heads, and back pain that is often associated with improper posture. For efficient workout sessions, there is a high need to set your posture right. Here, we bring you 3 exercises that can help you improve the posture.
One of the simpler and mostly followed exercises for posture improvement is Kettlebell Swings. It engages and works your posterior chain and strengthens your muscles. Here’s how to perform Kettlebell Swing
- Keep your back straight with feet shoulder-width apart
- Pick the kettlebell with both arms in a half squat position
- Keep the core tight and swing the bell to chest height
- Return to half-squat position when you bring it down to between your legs
- Keep your legs as straight as possible while performing
Like the kettlebell swing exercise, the deadlifts also engage your posterior chain. It works all the important muscles that play a role in maintaining your posture – Hamstrings, glutes, spinal, and trapezius muscles. Here’s how to perform standard deadlifts
- Keep your feet hip-width apart and make sure the bar is centred mid-way over your feet.
- Take a deep breath and grip the bar at shoulder-width. Use an alternating grip
- Lift the bar up until your knees with a strong and tight core. Make sure your back is not arched.
- Lower the bar by bending at the hips and placing it down on the floor.
- The bar should be in contact with your legs throughout the range of motion.
One more efficient exercise to improve your posture, Hyperextensions engage your lower back and your hamstrings. This exercise requires an equipment, The Roman Chair or more commonly known as The Hyperextension Bench. Here’s how you should perform this exercise.
- Position yourself along the the bench with your face down.
- Either cross your arms on your chest or place them behind your head (choice is yours)
- Lower your upper body gradually towards the floor without tilting your head or neck sideways
- Bend your upper body down until you can no longer keep your lower back flat. Then return to the original position
- The key is not to arch your body and not to swing or move your torso sideways when you are performing. Inhale while you are performing the upper body bend movement.