Proper posture allows the human body to function through movement and weight-bearing activities properly while the least amount of strain is put on supporting muscles and ligaments. To attain proper posture, exercising the core muscles of the body, namely the lower back and abdominal muscles, is of key importance. There are many exercises that can help posture, with varying levels of intensity to fit all levels of physical fitness capabilities.
Cat and Cow
The cat and cow stretch--a typical yoga pose--increases the strength of core muscles, takes only a few moments, and is not physically intensive.
1) Kneel on the ground with the hands flat on the ground, aligned with the elbows, and elbows aligned with the shoulders. The knees should be aligned with the hips and the shins should be flat on the ground.
2) Straighten the spine so that it is in line with your head, stretching down in line with your pelvis and hips. Relax your neck and keep it as part of this extended line.
3) On the inhale, drop your stomach and raise your head to look up at the ceiling. Feel the movement through each spinal vertebrae, starting with the lower vertebrae at the tailbone and working up the spine to the neck.
4) On the exhale, suck in your stomach and arch your back upward, almost like a cat. Bend your neck to the chest. Again, do this slowly, from tailbone to neck.
5) Repeat several times, making sure breathing is in sync with movement.
Sit-ups
Another good exercise is the good old-fashioned sit-up.
1) Lie on your back and move your feet up until they are about 8 inches from your glutes.
2) Cross your arms over your chest or put your hands behind your head so that your elbows are perpendicular to your body.
3) Raise your upper and lower spine from the ground until only your glutes are touching the ground.
4) Repeat as many times as possible.
Sit-to-Stands
This exercise is difficult, but great to build strength in the core.
1) Sit on the edge of a stable chair (preferably not a cushioned one, or one with wheels) with feet flat on the floor, slightly behind your knees.
2) Stand up slowly while keeping your neck and spine straight, and eyes straight ahead. Your back should not move.
3) Return to a sitting position and repeat several times, slowly.
Tags: aligned with, your head, your neck, behind your, core muscles