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The most effective exercises for bad posture

Head up, chest out! Because every bad posture causes pain and makes you weaker. With our exercises we coach you to achieve a straight and upright posture

You are crooked, we can see that from here! In all seriousness: Do you keep catching yourself hanging your shoulders? Or do a hunchback? High time to get up with our exercises.

Why is a straight posture important?

The problem is not only that you are very much like a Neanderthal with slouching shoulders, but that poor posture is permanently detrimental to your spine, shoulders, hips, and knees.

How do I improve my posture?

Start by analyzing yourself. So: pants off! Ask a friend if they can take multiple full body photos of you, front, back, and side. Do not cramp up, relax and stand as upright as possible. Then you should pay attention to these 7 bad postures:

How do I improve a forward head posture?

The head is placed back and is (especially the chin) is slightly stretched forward.
Where the pain occurs:  in the neck
Possible cause:  stiff muscles in the neck
How to counteract this:  Stretch your head daily by nodding your head: just move your head, let your chin hang down first and then move it towards you Neck, so stretch your lower neck. Hold the position for 5 seconds, then repeat this exercise 10 times.

Second possible cause:  weak anterior neck muscles.
How to counteract it:  Do the “neck crunch” every day, this works as follows: Lie face up on the floor, first lift your head so that it only a few inches from the floor, then straighten your head and hold this position for 5 seconds. Do 1 to 3 sets of 12 repetitions each day.

How do I correct hunched shoulders?

Where the pain occurs: In  the neck and shoulders
Possible cause:  The trapezius (the muscle starts at the back of your neck and runs to the top of your back) is shortened.
How to fix it:  Stretch your trapezius. For example, place your left arm behind your back while touching the left side of your face with your right arm and pulling your head in the opposite direction until you can feel the stretch even in your feet. With the free arm you can also apply light pressure on the stretched muscle. Hold this position for 30 seconds, then repeat 3 times.

Second possible cause:  a weak serratus anterior (front sawtooth muscle), which is the muscle just below your chest muscles that runs from your upper ribs to your shoulder blades.
How to counter this:  Try chair shoulder raises. Sit upright in a chair with your hands next to your hips, press your palms on the seat and straighten your arms. Push down on the chair until your hips move off the chair and your torso rises. Important: Do not move your arms and keep them straight. Hold this exercise for 5 seconds. Do 2 to 3 sets of 12 repetitions each day.

Typical bad posture: crooked back

How do I improve my posture with shoulders hunched forward?

Where the pain occurs:  on the neck, on the shoulders or on the back
Possible cause:  hardened chest muscles
How to counteract this:  Try a stretch on the door frame: Press your arm against the door frame in the high five position (she sees out like an L) and bring your elbow to a 90 degree angle. Go through the doorway until you can feel the stretch in your chest and shoulders. Hold it for 30 seconds. And repeat the whole thing 4 times a day.

Second possible cause:  weakness in the middle and lower parts of your trapezius.
How to do this:   Lie face down on the floor with your arms at a 90 degree angle in the high 5 position. Without changing your elbow angle, raise both arms in the air as you retract your shoulders and clench your shoulder blades. Hold this for 5 seconds and do 2 to 3 sets of 12 repetitions each day. 

How can I train a hunched back (hunched back) away?

Where the pain occurs:  the neck, shoulders and back
Possible cause:  Limited mobility of the upper back
How to counter this:  Lie face up on a foam roller placed approximately in the middle of your back and bring it up Your spine in an upright position. Then, take your hands behind your head and move your upper back over the foam roller 5 times. Change the position of the roller and repeat the exercise for your lower back. 

Second possible cause:  weak back muscles
How to counteract it:  Do the “Cobra”. Lie face down and arms on your sides so that your palms are touching the floor. Now lift your chest and hands off the floor while pressing your shoulder blades together with your chin pointing down. Hold this exercise for 5 seconds and do 2 to 3 sets of 12 repetitions each day.  

How do I improve a hollow back (hyperlordosis)?

The hollow back is an exaggerated forward curve of the lumbar spine. Where the pain occurs:  on the back of the back (because of the pronounced arch in the lumbar spine). This tilt shifts your posture so that your stomach is pushing outward, even if you don’t have tons of belly fat. Possible cause:  the hip flexors, which allow you to move your thigh up to your stomach. How to counteract this:  

 Kneel on one knee as you stretch your hip. Then contract your glutes (your buttocks) on the kneeling side until you feel the stretch in your hips. Then you need to stretch the arm of the kneeling side up and in the opposite direction. Hold this position for 30 seconds and then repeat 3 times. 

Second possible cause:  weak glutes
How to counteract it:  pelvic lifts. Get on your back with your knees at a 90-degree angle. Then contract your vascular muscles and push your hips away from the floor until your body, knees and shoulders are level. Hold the position for 5 seconds and then repeat the exercise 3 times. 

How can I treat a sickle foot?

A sickle foot is shown by an increased inward curvature of the metatarsus and toes. Where the pain occurs:  in the knees, hips and lower back
Possible cause:  Hardening in the outer part of the thigh (in the tensor fasciae latae muscle, your outer hip muscle).
How to  deal with it: Stand up, cross the affected leg behind the other and lean against the affected side until your hips feel comfortable while stretching. Hold the position for 30 seconds and repeat the stretch 3 times. 

Second possible cause:  weak glutes
how to proceed against it:  Lie on one side and bend your knees at a 90-degree angle to. Make sure your heels are close together. Keep your hips still and keep your top knee up (opening your knees like a clam). Hold this position for 5 seconds and then go back to the starting position. 12 repetitions each with 2 to 3 sets.  

Which exercises improve my posture?

How do I correct duck feet?

When standing and walking, the feet point far outwards.
Where the pain occurs:  in the hip or lower back
Possible cause:  Lack of flexibility in your hip muscles
How to fix the problem:  Drop onto your hands and knees and place one foot behind the opposite knee. Make sure your spine is naturally arched and shift your weight back until you can feel the stretch in your feet. Hold the stretch for 30 seconds, repeat 3 times, then it’s your turn. 

Second possible cause:  weakness in the oblique muscles of the hip

How to counteract this:  with the Swiss-Ball folding knife. To do this, go into the push-up position while your feet are on an exercise ball, e.g. from Gorilla Sports  . Without curling your back, bring your knees under your torso by using your feet to roll the ball towards your body. Then roll the ball back to the starting position. Do 2 or 3 sets of 12 repetitions each day.

Conclusion: A straight posture prevents pain

The wrong posture can cause a lot of physical discomfort, from back pain to a herniated disc. Even fat burning and muscle building can be affected by poor posture. Our exercises will help you to improve your posture in the long term.

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