3 Quick Steps To Improve Posture
VERY SIMPLE, CONSISTENT PRACTICE CAN CHANGE YOUR POSTURE. STARTING TODAY!
Good posture is more than just pulling your shoulders back. It is a combination of alignment; flexibility; core strength; and practice. To analyse how aligned and flexible your spine is, check this out.
Acquiring and maintaining correct posture is not complicated.
Here are three action steps you can take today to begin the transformation.
ALIGN YOUR SPINE
Stand against a wall with your heels, pelvis, back, shoulders and head flat against the wall. Try to flatten your neck against the wall. Try to flatten the small of your back against the wall.
With both arms straight and out to the side, palms forward, slide them up the wall until they are at shoulder height. Do not move any other part of you and don't raise your shoulders. Practice this frequently, 3 - 5 times a day. Your goal is to build muscle memory.
INCREASE YOUR FLEXIBILITY
Begin on the floor. Lay flat on your back, no pillow. Arms about 45 degrees to the side, palms up. Try to stretch your spine by making your neck longer, and the small of your back pressed to the floor. You can point your toes.
Lift only your chest off the floor, squeeze your shoulder blades together and hold for a count of 5 seconds. Repeat 3 times. Ideally, your chin should be tucked toward your chest.
GET SOME CORE ON
Planks are a fundamental core exercise. Here are a few hints to get the most out of the plank:
Keep your back flat, neck aligned to your back. Squeeze your butt together, hold it tight and don't stick it up. Don't sink in between your shoulders. Hold this position for 1 minute and repeat.
If you start to fatigue, just bend your knees to the floor for for10 seconds, and pop back up into the plank. Planks increase core and back strength rapidly!
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