Combatting Poor Posture and Decreased Mobility with These Exercises
Sitting for long periods can lead to poor posture and decreased mobility, leading to pain and discomfort. To counteract these negative effects, consider incorporating these exercises into your workout routine. They can help improve posture, increase mobility, and reduce the risk of injury.
Overhead Squat: The overhead squat improves posture by strengthening neglected muscles and requires proper alignment of the spine, hips, knees, and ankles. It also increases mobility in the hips, legs, and lower back. To perform, stand with feet shoulder-width apart and arms extended overhead. Lower into a squat while keeping the overhead position and return to the start.
Prone Cobras: The prone cobra strengthens the muscles in your back, which can help improve posture and reduce pain. To perform, lie face down on a mat with your hands by your pockets, palms on the ground. Pull your chest and hands off the floor while turning your palms outward, externally rotating your shoulders. Hold for a few seconds, then repeat for desired number of reps.
Standing Cable or Resistance Band Rows: Standing cable or resistance band rows strengthen the muscles in your back and upper body, which can help improve posture and reduce pain. To perform, stand facing the cable or resistance band and grasp the handle with both hands. Pull the handle or band towards your chest, keeping your elbows close to your body. Repeat for desired number of reps.
Band Pull Aparts: Band pull aparts strengthen the muscles in your upper back and shoulders, which can help improve posture and reduce pain. To perform, stand with feet shoulder-width apart and grasp a resistance band with both hands, keeping your palms up (supinated). Pull the band apart, keeping your arms straight, then return to the start. Repeat for desired number of reps.
Incorporating these exercises into your routine can help improve posture, increase mobility, and reduce the risk of injury. Start feeling better today and make these exercises a part of your workout regimen.