From adolescence, our posture deteriorates, both standing and seated.
To remedy this, I suggest 3 exercises.
They are simple in appearance.
But they require great concentration and muscle tone that will allow us to stand up straight.
People wishing to take charge of their body, whether to lose weight, build muscle or increase their athletic performance, often forget one thing.
The basis of all physical practice, whether athletic or not, is the posture.
If you don't know how to stand straight, pains will appear sooner or later and will worsen with age.
Not to mention the aesthetic damage that we do to ourselves:the image that a person gives off is above all conveyed by their posture!
Here are 3 exercises that will allow you to straighten up and say goodbye to twisted backs and hunched shoulders. Watch:
a. Get on all fours.
b. Take off your knees.
c. Step your feet back until the body is straight as an I.
Notes
- Your back must be perfectly straight so as not to arch. If you arch, remember to slightly lift the buttocks to relieve the abdominals.
- If taking the knees off is too difficult, perform the knees on the floor exercise instead.
- Hold the position until you feel your back arch.
Repeat the exercise twice.
a. Stand on your right hand and right foot.
b. The body must be aligned all along, including the head. A person looking at the top of your head should have the impression of seeing you standing, although you are leaning.
c. The left leg and foot should therefore be aligned above and against the right leg and foot. Keep the balance!
Notes
The difficulties of this exercise are maintaining the upright position and balance. It is obviously more complicated to hold on one hand than on two.
Perform only 1 series, this one ending when the right position can no longer be maintained. And go to the left side.
a. Lie comfortably on your back with your legs slightly bent and your feet flat on the floor.
b. Spread the arms at 45 degrees on either side of the body.
c. Press your hands and forearms against the floor, as if trying to lift yourself up. Contract your abdominals to keep your lower back on the floor.
Notes
- This exercise allows you to strengthen your upper back, and that's what you need to open your rib cage and thus "lose your hump".
- It requires great concentration to direct the contraction where it is needed.
- The contraction must be held for thirty seconds. If the exercise is too easy, press harder against the floor.
After just one session, you will immediately feel the postural benefits. To prolong them over time, I recommend repeating this routine 3 to 5 times a week.
