Posture is an important part of our everyday appearance and yet is one of the most neglected aspects of our body. The following will help you hold your head up high.
We have all caught ourselves in the act whether we were sitting at the computer, in our cars, or standing in line at the grocery store. Shoulders slumped forward, back curved, we’ve all been found guilty of bad posture.
Posture is not only important for appearances but also for health. There are many factors that contribute to poor posture such as: obesity, pregnancy, high heel shoes, tight or weak muscles, and poor sitting or standing habits. The truth is, it's hard to constantly be in perfect posture and it takes a lot of work. So how can you make it less work? There are certain muscles used to maintain posture and strengthening those muscles can make all the difference.
Your Core
Balance and posture have a lot to do with how strong the core muscles are. These include your transverse abdominus (aka Abs), the internal and external obliques, and the all the muscles that run along your spine. There are many ways to strengthen your core; pilates and yoga are great workouts which target the core muscle groups. Exercising with a Swiss ball is a excellent way to strengthen your mid section as well, and according to www.spine-health.com, there is an increased tendency to maintain a neutral spine position during exercise.
It has been shown that sitting on a Swiss ball is better for your back then sitting in a chair so if you have to sit for a good portion of your day and are allowed to experiment with office furniture try sitting on a Swiss ball.
Your Back
The core muscles are important, but as the spine runs all along your back you have to be sure to work the upper back as well. There are a few activities that will turn your back into steel, or at least make it stronger. Swimming is a great exercise; after a decent swim session you will have discovered back muscles you never knew you had. Be sure to stretch before and after you swim to keep those muscles from knotting. Rowing like swimming is full body workout which also strengthens the back muscles.
Weight Training
There are several weight training techniques you can use to strengthen your back and improve your posture. Take five pound weights in each hand with arms down by your side and start off with shoulder rolls, first moving them forward and then back. This will not only loosen your shoulders, but also strengthen them and improve your posture. The seated row is another exercise which will fortify your back muscles.
Combining these techniques as well as just being more aware of your posture will help to improve it. So remember, shoulders back, head high and in line with your spine, chest out, stomach in. See - perfect posture is possible.
