Right at this very moment, many of us are probably sitting on our asses for many hours now. Everyday, we rest our butts and remain in the same physical position for hours and hours sitting in a classroom, office, in front of a TV or computer.
The human body did not evolve with this sort of minimal physical activity. Humans evolved from being knuckle-walkers to having an upright posture and locomotion. We are not going back all the way to walking on all fours…
Poor posture comes from a hunched back to a tilted pelvis. It is definitely unattractive, but potential health problems (especially at old age), poses a more serious problem.
A person with great posture displays a sense of strength and confidence to those around him/her. This week’s post aims to work on developing your posture and lower back. First, you need to determine if you have any underlying back problems. You can consult your physician first. You can start improving your posture by keeping your back and neck straight when sitting or standing throughout your day.
You can also try these exercises everyday that will strengthen the weak muscles that are the root cause of your poor posture.
This move strengthens the lower back muscles that extend your spine and prevent slouching.
Starting by lying on your stomach with palms flat on the floor near your ribs and extending your legs straight behind you. Then exhale strongly and pull your ab muscles in and up toward your spine. Straighten out through your spine and slowly elevate your head and chest off the floor, using only your back muscles. Slowly lower back down to the original position. Repeat this three to five times then add more as your lower back gets stronger.
Remember to reach your arms long beside your head and keep your elbows straight. Don’t push down into your arms to press up.
This exercise strengthens the obliques, shoulders and most importantly, your back muscles.
Start on your hands and knees with your palms under your shoulders. Extend both legs straight behind you with your toes tucked under, into a position like the top of a pushup. Pull your abdominal muscles in so your low back doesn’t sag as you exhale..
Hold the plank until you start feeling fatigued. Rest and then repeat.