The Perfect Posture Routine

Reading Time: 4 minutes

In the hustle and bustle of modern life, maintaining good posture often takes a back seat. However, the benefits of improved posture extend beyond aesthetics; they can positively impact your confidence, reduce tightness in your shoulders, alleviate low back pain, and even make you feel taller.

In this blog, we will take you through a perfect posture routine that you can incorporate into your daily life. By dedicating a few minutes each day to these exercises, you’ll not only enhance your physical well-being, but also boost your confidence levels.

T-Spine Mobility – Opening Up Your Mid Back

First, we’ll focus on improving the mobility of the thoracic spine (T-spine) using a foam roller. This exercise is particularly beneficial after extended periods of sitting, such as after a long workday or car ride, or as a pre-gym routine to enhance overall T-spine mobility. The objective is to improve your posture by opening up the T-spine.

  • Lay on a foam roller with your butt lifted.
  • Roll up and down to find a tender spot on your mid back.
  • Slowly bring your arms behind your head, opening up your T-spine.
  • Repeat for 10 reps.

Chest Opening Exercises – Snow Angels on Foam Roller

  • Next we will target the hip and chest areas to counteract the effects of prolonged sitting by performing “snow angels,”  By doing so, you aim to open up the chest and hip areas, relieving tension and enhancing flexibility. contributing to a more relaxed and flexible posture.
    • Lay on a foam roller with your mid back on the center.
    • Open your palms and make snow angels.
    • Hold at points of restriction for added benefit.
    • Perform 10 to 15 reps.

Hip Flexor Stretch – Relieving Tightness

  • Next, we’ll shift our focus to addressing the common issue of shortened hip flexors resulting from prolonged periods of sitting. The purpose is to open up and stretch the hip flexors effectively, promoting flexibility and alleviating tightness. This stretch is particularly beneficial for individuals with a sedentary lifestyle, providing relief before workouts or after long commutes.
    • Supporting one knee, bring the other foot forward at a 90° angle.
    • Tuck your tailbone, squeeze your butt, and lean forward.
    • Hold for 10 to 30 seconds, repeat 5 to 8 times on each side.

Hamstring Stretch – Easing Back Pain

Now, let’s move on to improving your posture by increasing hamstring length. This is particularly beneficial for individuals who experience lower back pain or stiffness. The objective is to lengthen the hamstrings through toe touches, helping to alleviate the tightness that may contribute to a posture where the lower back arches excessively. This will improve your posture and reduce lower back strain, making it an effective routine after a long day of sitting or work.

  • Place a foam roller between your legs.
  • Reach down, squeezing knees against the roller.
  • Stand up, squeeze your butt, and repeat for 10 to 15 reps.

Strengthening Back Muscles and Shoulder Blades

This last exercise will focus on strengthening the muscles in your back and shoulder blades, promoting improved posture. The objective is to perform controlled movements while lying on the ground, engaging the core and avoiding arching of the back. This is an excellent warm-up or cool-down routine before upper body workouts

  • W Exercise:
    • Lay on the ground, engage your core, lift elbows in a W shape.
    • Squeeze shoulder blades, lower down slowly.
    • Perform 15 to 20 reps for 3 to 4 sets.
  • Y Exercise:
    • Similar to the W, but with arms in a Y shape.
    • Keep shoulders down, lift and lower slowly.
    • Perform 15 to 20 reps for 3 to 4 sets.

Enhance your posture and confidence with these quick daily exercises. Just a few minutes each day will strengthen your back and shoulders, fostering an upright stance and boosting your self-assurance. 

This easy routine goes beyond the physical, positively affecting your mental and emotional well-being. Consistency is crucial, so turn these exercises into a daily habit to feel the positive changes in your overall well-being. 

In this video, Dr. Natty from Myokinetix Physical Therapy & Performance shares demonstrations of these easy and effective exercises designed to improve your posture, alleviate shoulder and low back pain, and enhance your overall confidence! Watch here!

If you’re ready to improve your health and confidence, look no further than Myokinetix. Our dedicated healthcare experts focus on enhancing even the smallest aspects of your life, leading to significant improvements in your health and confidence. Book a call with us today to kickstart an active and confident lifestyle!

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