With the different lifestyles we have today that involves a lot of time spent on computers and less time spent outdoors doing exercise, more and more people, young and old complain about pains and aches due to bad posture. We may not be able to change much about our lifestyle due the demands of work and study, we can do a lot to get a better posture. You need Pilates for better posture. It is essential.
Pilates has been known to be good for a better posture as it targets the muscles that are in charge of supporting our spine. When you strengthen these muscles, your spine will be stronger and can help give you a better posture. When all your weight bearing joints like your spine and pelvis are aligned in a correct manner, you get good posture.
People who often complain of back aches and pains, stiff backs and other such ailments usually suffer from bad posture. Improve your posture with these simple Pilates moves:
- Stand with your back resting firmly against a wall. Bend your knees slightly and keep your feet a few steps away from the wall. Now, slowly draw your shoulder blades back and down to form a ‘V’. Tuck your chin in without lifting your head off the wall and without looking down. Now very slowly, press your lower back into the wall as if closing the space gap between your back and the wall. As this is a long stretch, go gently. Hold this pose for 30 seconds and let go. Repeat three to four times. You will get a feeling of your spine being stretched and with continuous practise, your posture will improve.
- The Swan is another great technique for people with poor posture. On your mat, lie face down on the floor with your legs together and your palms on the floor by your shoulders. Your elbows should be at your sides. Now, press your hands into the floor and as you inhale, left your head, shoulders and chest off the floor. Arch your upper back slightly and keep your abs drawn in. Hold this for 30 seconds and go back to the start position. Repeat this three to four times. This strengthens your core which helps you achieve a better posture.
- The Seated Spine Twist helps lower back pains and also helps improve your posture. For this, sit on your mat with your legs extended, feet flexed and your arms extended at your sides at shoulder level. As you inhale, sit up tall. When you exhale, draw in your abs and twist at the waist to the right. Remember to only rotate your rib cage, arms, head and waist. Keep your hips square. Inhale and return to the front. Repeat to the left and alternate sides till you complete three to four sets. Besides helping you to get a better posture, this workout helps take off extra fat on your sides.
Incorporate these simple exercises into your daily routine. All you need is 15 minutes of your time and you will experience a better posture in no time.