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Exercises to Strengthen Good Posture

exercises-for-good-posture

If you are experiencing pain in your back, neck or shoulders, then you are suffering from the effects of a bad posture. In order to learn what good posture is and how to maintain it, you need to visit a Chiropractor in your city. Our corrective offices have multiple locations in Atlanta. Our patients often refer as the best chiroprator in Sandy Springs, Buckhead, Decatur, and Alpharetta. However, to ease your pain, for now, we have come up with a list of exercises that can be performed at home to keep and strenghten a good posture. These 3 easy exercises target the core muscles and the glutes because these two muscle groups are responsible for keeping your lower body in proper position and thus eliminate any pain that bad posturing can cause.

  1. Plank 

    plank-exercise

    This exercise is an all-in-one type of exercise. It effectively targets the lower abdomen (abs), glutes and thighs.

    How to do it:

    1. Lie on the floor with your face down.
    2. Tuck your toes into the floor.
    3. Now lift your body with the help of your elbows, hands, and toes. You should experience strain in the abs and glutes while you’re doing so.
    4. After rising off the ground, make sure you align your hips, back, and shoulder.
    5. Maintain this position for about 15 seconds and then relax.
    6. Repeat this position for 15 times in 3 sets. Keep adding 2 seconds to the time after each rep. 

  2.  Cat or Cow Exercise

    cat-cow-exercise

    This exercise is one of those yoga postures that can strengthen your back muscles and your abs at the same time. It works in an alternative manner where you target the abs first and then the back muscles by arching downward and upward respectively.

    How to do it:

    1. Get on all fours.
    2. Make sure your wrists are below your shoulder.
    3. To exercise your abs, inhale while bringing your stomach toward the floor. Also, gently arch your back down and your shoulders and tailbone upward.
    4. Hold this position for about 15 seconds.
    5. Afterwards, to stretch your back, exhale while arching your back toward the ceiling, and bringing down your shoulders and tailbone to the floor.
    6. Hold this position for about 15 seconds.
    7. Repeat both of these stretches alternatively for 15 times in 3 sets.
    8. Rest in between the reps.

  3.  Back Extending Exercise 

    back-extending-exercise

    Our lower-back has a major role in keeping us in good posture. Thus, the muscles therein should be strong enough to keep the upper hips in the right position. The back extension exercise is famous for targeting the back effectively. 

    How to do it:

    1. Lie face down on the floor.
    2. Bring your hand beneath your face.
    3. Tuck your toes into the floor but not lift your legs.
    4. Extend your arms to lift yourself off the floor until you feel the strain in the lower back.
    5. Hold this position for about 15 seconds.
    6. Repeat the exercise for 15 times in 3 sets.

     

    If you perform these 3 easy exercises, you will experience a reduction in the back or shoulder pain. However, if the symptoms still persist, you should see a chiropractor. 

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