How to Improve your Posture with 5 Pilates & Yoga Moves
How to Improve your Posture with 5 Pilates & Yoga Moves
The Best Exercises to Improve Posture!
Sit up straight at the table sweetheart! Put your shoulders back. Can you hear your Mom’s voice in your head right now reminding you to have good posture?! It’s time we all listen to her, because, quite simply, she had it right, and she probably wasn’t even thinking about muscle imbalance!
It’s a slippery slope!
Don’t fall into bad habits
So we know this in our minds, but we also know that laziness and bad habits are easy to fall into. It’s a slippery slope – say we sit at computers, ultra-focused, leaning forward, and before we know it we’re looking like that character from “Despicable Me!” Reminder – he appears to have a super bad case of tech neck.
Don’t train to look like “tech neck”
Send your knees to the side as you work those legs with little pulses. ⠀
Or… we lock out our knees, curl forward and let our shoulders fall to the front. Let’s all agree – NOT a good look friends! The worst part of these problems? When we fall into poor posture habits, we are training our muscles and bodies to take these shapes.
Ah, but let’s not despair! There is good news because just as poor posture can become a habit, so can good posture ~ so let’s opt for GOOD!
Here are some helpful exercises
So, don’t be a slouch – Here are some moves from Fittbe to help with better posture!
Ah, but let’s not despair! There is good news because just as poor posture can become a habit, so can good posture ~ so let’s opt for GOOD!
- Heart to the Sky: Chest Opener
This exercise is amazing for posture as it stretches your back and chest! This helps you avoid that dreaded forward curve. Stand up tall and send your arms out to your sides at a low 45 Degree Angle. Send your hands toward one another, reaching behind your back and keeping your shoulders pressed down.
2. Y 2 Goal Upper Back Toner
Lie face forward on your mat, and place your arms in a goalpost position. Engage your back muscles and lift your upper body up off of the mat. Exhale to reach your arms out to a Y position and hold, then inhale to bring them back to a goalpost!
3. Supported Fish & Neck Flexion Combo
Supported fish – This one is easy and so good for training good posture. It’s pure stretch, so do it when you are warm. Place a foam roller or a rolled up towel on the floor. Lie on your back with your roller or rolled towel right in the middle of your shoulder blades. Let your arms relax to your sides as you relax your upper back. You can also elect to take your hands behind your head.
Roll up, and remove the foam roller or towel. Then roll back down to your mat. Gently roll back down onto your back, arms to your sides. Carefully tuck your chin and lift your head head an inch of two away from your mat. Hold for about 3 seconds, then lower back to the mat with your chin toward your chest.
4. Standing T Stretch
Next, you’ll stand up and reach your arm forward with your palms up. Keep you core strong and stand up as straight as you can. Step 2, is to glide your arms to your sides – keep them on the same plane. Hold for 5 seconds, then route your arms back to the front. Repeat several times!
5. Spread your Wings: Elbow Lifts
This last exercise is a bit of a “funky chicken!” Face your mat once more, and reach your legs out behind yourself, a little wider than your hips. Place your hands behind your head and lift off the mat several inches with your upper body. Here’s the chicken part… Let your elbows come in toward your face, then pull them out sideways and hold for about 3 seconds. Repeat about 8 times! See the pics below for your 2 steps!
It's always a good day for PILATES!
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