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8 Posture-Improving Exercises
Quick and Impactful
Coach Emma & Coach Jose
May 30, 2024
8 POSTURE-IMPROVING EXERCISES
Issue #21
Happy Thursday!
In this issue, we're focusing on the top 8 exercises to improve your posture. Discover essential exercises, practical tools, and tips to help you stand taller and feel better. Let's get started!
QUOTE TO CONSIDER
"Good posture changes how you look, feel, and function daily. Consider this: when you stand tall, do you feel more confident?"
COACHES CORNER
COACH JOSE
Certified Personal Trainer
🛒 Approved Pick: Incorporate a lumbar support cushion into your chair to maintain the natural curve of your lower back while sitting. This simple addition can help alleviate back pain and encourage better daily posture.
COACH EMMA
Certified Personal Trainer
WORKOUT OF THE WEEK
🧑💻 POSTURE IMPROVEMENT ROUTINE
Cubicle-Friendly
This discreet desk routine will release tension, enhance posture, and cultivate better alignment during the workday.
Seated Shoulder Rolls:
Sit tall in your chair with your feet flat on the ground.
Roll your shoulders forward in a circular motion for 10 repetitions.
Then, roll them backward for another 10 repetitions.
Desk Stretch:
Sit upright and reach both arms overhead.
Grab one wrist with the opposite hand and gently lean to the side.
Hold for 15-30 seconds, then switch sides.
Seated Spinal Twist:
Sit tall with feet flat on the ground.
Place your right hand on the back of your chair and your left hand on your right knee.
Twist your torso to the right, looking over your right shoulder.
Hold for 15-30 seconds, then switch sides.
Desk Shoulder Stretch:
Stand up and place one hand on your desk.
Rotate your body away from your hand, stretching your shoulder and chest.
Hold for 15-30 seconds, then switch sides.
Seated Forward Fold:
Sit tall with feet flat on the ground.
Hinge forward at your hips, reaching your hands towards your feet or shins.
Hold for 15-30 seconds, feeling a stretch in your hamstrings and lower back.
FUEL YOUR WEEK
🥗 SALAD JAR
Quick and Healthy
Ingredients:
1/4 cup cooked quinoa or brown rice
1/4 cup diced cucumber
1/4 cup cherry tomatoes, halved
1/4 cup diced bell peppers
1/4 cup shredded carrots
2 tablespoons crumbled feta cheese
1 tablespoon chopped fresh herbs (such as parsley, basil, or cilantro)
2 tablespoons balsamic vinaigrette dressing
Instructions:
Start by layering the ingredients in a mason jar in the following order:
Balsamic vinaigrette dressing at the bottom of the jar.
Cooked quinoa or brown rice.
Diced cucumber.
Cherry tomatoes.
Diced bell peppers.
Shredded carrots.
Crumbled feta cheese.
Chopped fresh herbs on top.
Seal the jar tightly with a lid and store it in the refrigerator until ready to eat.
When you're ready to enjoy your salad, shake the jar to distribute the dressing evenly, then pour the contents into a bowl or eat directly from the jar.
📌 Note:
Feel free to customize this salad jar with your favorite vegetables, protein sources (such as grilled chicken or chickpeas), or additional toppings like nuts or seeds.
These salad jars can be prepared in advance and stored in the refrigerator for up to 3-4 days, making them perfect for meal prep and on-the-go lunches.
BEYOND THE BENCH
💪 8 POSTURE-IMPROVING EXERCISES
Quick and Impactful
People spend long hours sitting at desks, hunched over computers, or looking down at their phones. Poor posture has become the leading cause of back pain, neck pain, and other musculoskeletal issues. The good news is that incorporating specific exercises into your routine can significantly improve your posture and alleviate discomfort. Here's a guide to the top exercises to help you stand taller and move better.
1. Planks
How to Perform:
Start in a forearm plank position, with elbows directly under the shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold the position for as long as possible.
Why It Improves Posture: Planks strengthen the core muscles, including the abdominals, obliques, and lower back. A strong core maintains a neutral spine and prevents the slouching that contributes to poor posture.
2. Superman
How to Perform:
Lie face down on the floor with arms extended overhead.
Simultaneously lift your arms, chest, and legs off the ground.
Hold for a few seconds, then lower back down.
Why It Improves Posture: The Superman exercise targets the lower back muscles, glutes, and shoulders. Strengthening these muscles helps support the spine and counteracts the forward rounding of the shoulders.
3. Rows
How to Perform:
Hold a barbell or dumbbell with a neutral grip.
Bend at the hips and knees slightly, keeping your back straight.
Pull the weights towards your torso, squeezing your shoulder blades together.
Lower the weights back to the starting position.
Why It Improves Posture: Rows strengthen the upper back and shoulder muscles, which are crucial for maintaining an upright posture. This exercise helps correct the rounded shoulders often caused by prolonged sitting.
4. Cat-Cow Stretch
How to Perform:
Start on all fours with hands under shoulders and knees under hips.
Inhale, arch your back (cow position), lifting your head and tailbone.
Exhale, round your back (cat position), tucking your chin and tailbone.
Why It Improves Posture: This dynamic stretch increases spinal flexibility and helps you become more aware of your spinal alignment. It also relieves tension in the back and neck, promoting better posture.
5. Chest Opener Stretch
How to Perform:
Stand with feet shoulder-width apart.
Clasp your hands behind your back.
Straighten your arms and gently lift your hands upwards, opening your chest.
Hold for 15-30 seconds.
Why It Improves Posture: Opening the chest and stretching the pectoral muscles counteracts the forward rounding of the shoulders. This stretch promotes a more open, upright posture.
6. Wall Angels
How to Perform:
Stand with your back against a wall, feet a few inches away.
Press your lower back, upper back, and head against the wall.
Raise your arms to shoulder height, elbows bent at 90 degrees.
Slowly slide your arms up and down against the wall, maintaining contact.
Why It Improves Posture: Wall angels strengthen the muscles between the shoulder blades and improve shoulder mobility. They also help you become more aware of proper shoulder alignment.
7. Bird-Dog
How to Perform:
Start on all fours with hands under shoulders and knees under hips.
Extend your right arm forward and left leg backward, keeping hips level.
Hold for a few seconds, then return to the starting position.
Repeat on the opposite side.
Why It Improves Posture: The bird-dog exercise enhances core stability and strengthens the lower back. It promotes balance and coordination, which are essential for maintaining good posture.
8. Chin Tucks
How to Perform:
Sit or stand with a straight back.
Tuck your chin towards your neck, creating a double chin.
Hold for a few seconds, then release.
Why It Improves Posture: Chin tucks strengthen the neck muscles and help correct forward head posture. This exercise promotes head alignment over the shoulders, reducing neck strain.
💡 Tip: Stay mindful of your posture, particularly during extended periods of sitting. Combine these exercises with regular stretching and ergonomic adjustments in your workspace for lasting improvements in your well-being.
THANKS FOR READING, SEE YOU NEXT THURSDAY!
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