Exercises to Strengthen Your Back Muscles
Any type of exercise will benefit you by improving muscle endurance and increasing strength. Exercises that strengthen your core are the most helpful for improving and building the muscles that lead to good posture. Your core is your torso—shoulders to hips—the source of all your strength to your limbs. Here are three exercises that help improve posture:
- Back extensions: Lying face down on the floor with hands behind head. Slowly lift your upper body a few inches off the ground and hold for five seconds. Slowly lower to the ground. Repeat ten to twelve times.
- Superman: Lying face down on the floor, lift your right arm and left leg off the floor several inches. Hold for two seconds and then lower. Repeat with left arm and right leg. Do ten to twelve repetitions.
- Shoulder Squeeze: Lift shoulders toward ears and squeeze together, holding the position for five seconds. Relax and repeat three to five times.
Tips for Good Posture
- Pad Your Chair—Consider adding lumbar support pad to your office chair. I have a pretty economical cotton pad for my office chair. In fact, I use two of these. This drives other people crazy, since there isn’t much room on the chair, but it’s great for my posture.
- Push Butt Towards Back of Chair—When sitting, I find it helpful to remind myself to shift my butt towards the back of the chair. This helps to prevent me from slouching, as long as I continue to lean forward.
- Sit on Tip of Chair—When you are sitting on the tip of your chair, you are further from the back of the chair so you are less likely to lean against the back support and slouch.
- Breaks and Use of Timer—If you are sitting down most of the day, make a point to get up for breaks often. I set a timer for forty minutes; when it goes off, I stop working, get up, and stretch. Alternatively, go for a walk.
- Exercise Ball—Try replacing your chair with an exercise ball. Lean, mean, and cost-effective. The exercise ball makes a nice tool for stretching out your back as well. Two birds with one stone—that’s how I roll! (Haha, get it? Roll with a ball?)
Do you have any posture advice for us? Tips that have worked in your life? Share with us in the comments. See you there.
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