When you cultivate the habit of slacking your shoulders while you stand, not only does it make you look like one of our ancestors who has long gone into extinction, it badly affects some body tissues.
When you fail to stand straight, there is no amount of workout that will give you the hot shape that you desire so much. This is due to the fact that in the long run, poor posture creates a serious effect on your spine, hips, shoulders, and knees alike.
As a matter of fact, poor posture has the ability to cause many structural and morphological flaws that can lead to severe back and joint pains, loss of flexibility, and sick and weak muscles, which end up limiting your capacity of burning fat and building strength.
You can avoid all these problems by carrying out the easy self-test to the right, then performing the exercises below to fix your frame, reduce your pain, and get your hips moving in the right direction.
The problem is the possession of hardened muscles behind your neck region. To get rid of the hardened muscles behind the neck, take these steps:
– While moving just your head, drop your chin downwards and tuck it in towards your sternum. Then, stretch the back of your neck. Hold on to this posture for about five seconds. Repeat this about 10 times every day.
The problem is a feeling of weakness in between the trapezius and its lower parts. To do away with this problem, lie facedown on the floor and let your arm be placed at a 90-degree angle in the high-five position. Without having your elbow angle changed or moved, raise both of your arms by pulling your shoulders backward and squeezing the blades of your shoulders together. Hold on to this posture for about five seconds. Perform about two or three sets of 12 repetitions each day.
ANTERIOR PELVIC TILT
The problem is the tightened flexors of the hip. To fix this problem, get down on your left knee and place your right foot on the floor right in front of you, as you bend your knee.
Push forward till you start feeling the stretch in your left hip. Squeeze the muscular tissues of your butt on your left side until you have the feeling of the front of your hip stretching comfortably. Reach upwards with your left arm as you stretch to the right side. Maintain this position as you count 30 seconds. Perform three more reps on every side.
The problem is when the muscle that lies under your chest, which runs from your ribs to your shoulder blades is weak.
To fix this, sit erect on a chair and then place your hands next to your hips. Place your palms down on the seat and keep your arms straight. While keeping your hands in that position without moving it, press down on the chair till your hips lift up out of the seat and your torso rises. Hold on for five seconds. Perform two to three sets of 12 reps daily.
The problem is having weak gluteal muscles (Muscles of the butt). To fix this, lie on your side and bend your knees 90 degrees while keeping your heels together. As you keep your hips still, raise the top of your knees vertically, quietly separating your knees. Pause for about five seconds, then lower your knee once again to the starting position. Perform two or three sets of 12 repetitions on every side daily.
The problem is that both your hip flexors and oblique muscles are weak.
To get rid of the weakness, stay in a pushup position as you rest your feet on a stability ball. Without having your lower back rounded, tuck your knees right under your torso, as you use your feet in rolling the ball toward your body. Gradually return to the starting position. Perform two or three sets of six to 12 reps every day.
ASSESS YOUR POSTURE
Wear something that is fitting and take two full-body pictures—take one from the front and one other from the side. Loosen up your muscles then stand as tall as you possibly can, feet hip-width apart.
* Take a look at your ear. Is it in front of the center of your shoulder? Your head is too far frontward.
* Can you view your shoulder blade? It just means your back is so rounded.
* If your hips tilt frontward and you have a belly pooch (even when you don’t have an oz. of fat on your body) and your lower spine is arced noticeably this means you have an anterior pelvic tilt.
* View your shoulders. No one should appear higher than the other.
* Check your kneecaps. Do they point inwards? Do your knees touch when your legs are straightened?
* Check if you are duck-footed. If you are, your toes will point outwards more than 10 degrees.
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