Contents:
- Medical Video: Improve Your Posture | 3 Exercises Only!
- Wall slides
- Cobra pose
- Doorway stretch
- Resistance band row
- Prone Y
- Upper back
Medical Video: Improve Your Posture | 3 Exercises Only!
Kyphosis is a condition in which the spine that curves forward exceeds the normal limit so that someone who experiences it will become bent. About 20 to 40 percent of parents suffer from kyphosis. But it is undeniable that at this time teenagers have experienced it. Generally, kyphosis occurs because of habits of bad posture or congenital abnormalities.
A study published in 2009 in International Osteoporosis found that routine spinal joint exercises performed 3 times a week for one year were able to improve good posture. Here are some exercises that can be done to improve the stooped posture.
Wall slides
The first way you can use to improve your stooped posture is by stretching the chest. Follow these steps:
- Stand straight with your back against the wall. Give your feet a little distance from the wall
- Stretch your breastbone by pressing your back against a flat wall while bending your knees
- Place the two palms on the wall to make sure the condition of the palm is outside
- Gently slide your body to the left
- When you shift the position of the body to the left, you should be able to feel the stretch that occurs on the chest and also on the shoulder
- Hold it in place for a few seconds
- After shifting your body to the left, then change to the right position
- Do this in turn
Cobra pose
As the name suggests, this pose follows the pose of the cobra. In addition to strengthening the spine, this pose is also beneficial to shrink the stomach.
- Lie on your back, your stomach parallel to the floor with your hands under your shoulders
- Make sure your fingers point forward and position the feet tightly
- Then, try to keep your elbows close to the side of your body then try touching the shoulder blades
- Stabilize your back by tightening the abdominal muscles
- Lift the chest slowly, making sure the neck extends upward towards the ceiling
- Hold for 10 breaths, then lower the body
- Repeat the 3 sets
Doorway stretch
This movement uses a media door that is used as a fulcrum in holding the body weight.
- Stand in the middle of the open door
- Lift your arms to the right and left of the door frame while bending your elbows to 90 degrees
- Step one foot forward
- Hold the door frame tightly while pushing your body forward until you feel a stretch in the chest
- Hold for 10 seconds
- Repeat 3 sets
Resistance band row
When you go to the gym, you can do this exercise using the help of an elastic cord machine tool. You can also use rope media that are made like how the cable machine works.
- Start standing with both hands holding resistance band
- Then pull it out the band
- When pulling the cable machine, try to position the head, shoulders, back straight
- Do this in 3 sets
Prone Y
This pose is almost the same as a cobra pose, it's just that you raise your hand up to form the letter Y.
- Lay your body on the floor or you can also use a mattress as a base
- Align your feet with your shoulders
- After that, lift the two arms until the body forms the letter Y
- Hold such a body position for 5 to 10 seconds
- Do this in 3 sets
Upper back
One exercise that can be used to improve your posture is by training upper back or upper back.This exercise requires the help of foam rolling so that movements can be done perfectly.
- Place the foam rolling in the spine, just below the shoulder blade
- Bend the knees then let the feet touch the floor
- Place both hands on the back of the head
- Lift the waist slowly and then start raising your hips and lowering your hips little by little for 10 to 15 seconds
- Do this in 3 sets
