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Exercises for good posture
Hunched back? Try these exercises for good posture.
Good posture goes far beyond just looking good. Properly aligning your body, helps to prevent pain, increase energy and productivity and, last but not least, improve your general wellbeing.Before starting these exercises to improve your posture, it's helpful to understand what good posture actually is. Feel free to have a read of this blog.
Are you ready for these exercises to get a straight back? Please note that by 'straight back' we don't mean changing the natural curvature of your spine. We're simply aiming to restore the natural movement of your thoracic spine. These exercises often significantly improve posture.
3-5 times a week
Carry out these exercises for good posture 3-5 times a week.
Exercises for good posture
- Myofacial self-massage for good posture
- Trigger deeper tension points
- Mobilisation and stretching exercises for better posture
- Activation and strengthening for good posture
Myofacial self-massage for good posture
Our first goal: Relieving tension . This is primarily caused by our nervous system.Research also shows that fascia training prior to mobility training leads to improved joint flexibility. [1] Improve the mobility in your thoracic spine and work on your upper back and chest muscles.
Exercise for improved posture: Upper back massage
Lie down with your back on the BLACKROLL® or TWIN at shoulder blade height. Cross your arms over your chest and place your hands on your shoulders. Lift your buttocks so that only your feet are touching the ground.
Exercise for improved posture: Chest muscle massage
Lie with your stomach on the ground and place the BLACKROLL® BALL 12 on yourem chest muscle. Next, roll the sensitive area of your upper body over the ball in a circular motion.
Trigger deeper tension points
The principle is the same as with myofascial self-massage. The smaller surface area of the trigger tool helps you target tension with greater accuracy. If you don't have a trigger at home, you can leave out this exercise.This ideally rounds off your exercises for good posture.
Posture exercise: Trigger the chest muscles
Stand facing a wall and place the TRIGGER on the painful area of your chest muscle. Begin mobilisation until the pain subsides.
Mobilisation and stretching exercises for better posture
Once the tension has been released, improve the range of motion in your thoracic spine. This can be achieved using various mobilisation exercises. To improve posture, you can hyperextend the thoracic spine during these exercises to create better rotational mobility.
Thoracic spine extension: For good posture
Place your back on the BLACKROLL® like so, where your lower back meets your thoracic spine. Cross your arms over your chest or in the nape of your neck.
Activation and strengthening for good posture
In the next step, we want to trigger the muscles that are prone to underactivity. We do this using isolated activation exercises. In the final step, we'll integrate this new range of motion and the activated muscles into a complex pattern of movement. In doing so, you'll restore neuromuscular control and promote healthy movement as well as a good posture.
Exercises for good posture: Banded overhead press
Attach the MULTI BAND in front of you at hip height and grip the loops through the inside. Stand upright and slowly go to your knees. Tense your glutes and core muscles. Raise the band over your head and fully stretch out your arms.This is an important exercise for improving your posture.
It is difficult to correct posture when sitting. Stand up and bring your posture into the correct position.
After-work exercises
Exercises for the workplace
Anti-stress exercises for the workplace
Motivation in the workplace
Office trigger point massage exercises
Office exercises with muscle length training
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