Oct 27, 2024
Poor posture is a common issue, especially with long hours spent in front of screens. It can lead to back pain, muscle imbalances, and even fatigue. Here’s a breakdown of a quick and effective daily routine to help you get in shape and stand tall.
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Start by loosening up your neck. Tilt your head to the right, bringing your ear toward your shoulder, and hold for 30 seconds. Switch to the left side and hold for another 30 seconds.
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Relieve tension in your shoulders with shoulder rolls. Rotate your shoulders backwards in a circular motion for 30 seconds, then switch directions and roll them forward for another 30 seconds.
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Stand with your back against a wall, feet a few inches away, and arms bent at 90 degrees. Slowly raise and lower your arms, keeping them in contact with the wall. Do this for one minute.
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Get down on your hands and knees for this spine stretch. Arch your back toward the ceiling (cat pose), then lower it and lift your head (cow pose). Alternate between these positions for a minute.
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Sit on the floor with your legs extended and reach toward your toes. Hold this position for a minute, keeping your back as straight as possible. This stretch targets the lower back and hamstrings, areas often affected by poor posture.
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Step into a lunge position, with your right foot forward and left knee on the ground. Push your hips forward and hold for 30 seconds, then switch legs and hold for another 30 seconds.
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Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling and hold for a few seconds, then lower back down. Repeat for a minute.
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