Many think that having good posture is only about standing straight and looking good. Most don’t know that having great posture is incredibly important to developing bodily strength, flexibility, and balance and lessening muscle pain and a future of risky injuries.
As you become focused on improving your posture, you will want to use a series of exercises – and according to Hempvana Reviews – wear a Hempvanna Straight 8 device.
Not only will it help correct your posture, but it will also provide your body with much-needed support in the areas of your lower back, mid-back, shoulders, and neck.
Fold Yourself Forward
The first thing that is helpful when focussing on correcting your posture is using a type of stretch that requires that you fold yourself forward.
This kind of stretching allows you to release hips and legs while also releasing any tension you may be experiencing in your spine, hamstrings, and glutes.
In order to ensure that you are doing this exercise properly, you should follow these few steps. First, you should stand with your big toes touching.
Your heels should also remain slightly apart. Second, you should be bringing your hands to your hips, at which point you should then fold forward at your hips.
Third, be sure to release your hands toward the floor (even if they do not entirely touch the floor).
You might decide alternatively to place them on a block. Fourth, you should ensure that you have bent your knees softly, softened your hips at the joint, and lengthen your spine.
Fifth, be sure to tuck your chin into your chest. Pair this with allowing your head to weigh toward the floor.
Finally, for this exercise to be most effective, remain in this pose for approximately one minute.
Squeeze Your Glutes
The second thing that is helpful when focussing on correcting your posture is to use an exercise that can strengthen and activate your glutes and simultaneously alleviate any pain you might be experiencing in your lower back pain.
To perform this exercise, follow these six steps. First, begin by lying on your back with your knees bent. In this position, your feet should also be hip-distance apart.
Second, be sure to keep your feet approximately a foot away from your hips.
Third, you should simultaneously rest your arms alongside your body. While doing so, make sure to place your palms downward.
Fourth, in this position, make sure that you exhale as you bring your feet closer to your hips. You should hold this position for 10 seconds.
Once you have done that, you should then move your feet further away from your hips. Fifth, commit to continuing in this movement for a minute. Finally, be sure to do this exercise a few times per day.
Use the Child’s Pose
The third thing that is helpful when focussing on correcting your posture is to use the child’s pose.
This resting pose is great for releasing tension in your lower back and neck and also for stretching and lengthening your spine, glutes, and hamstrings.
To perform this exercise, follow these six steps. Begin by sitting on your shin bones.
You should have your knees together, your heels splayed out to the side, and your big toes touching.
Second, be sure to fold forward at your hips. Immediately thereafter, walk your hands out in front of you. The third step entails that you sink your hips back down toward your feet.
If you are having trouble getting your thighs all the way down, experts recommend that you place a pillow or folded blanket under them for support.
Fourth, ensure that you are placing your forehead gently on the floor. You could, alternatively, also place your head to one side.
Fifth, you will want to extend your arms in front of you, or you could also rest them along your body.
Six, as you are in this position, make sure that you breathe deeply and relax for up to five minutes (all the while continuing to breathe).
Do the Pigeon Pose
The fourth thing that is helpful when focussing on correcting your posture is to make use of the pigeon pose, which stretches your sciatic nerve and quadriceps and loosens up your spine, hamstrings, and glutes.
To perform this exercise, follow these steps. First, be sure to come down on all fours and tuck your knees below your hips while placing your hands slightly in front of your shoulders.
You should ensure that you have bent your right knee (placing it behind your right wrist) and angled your foot out to the left. Next, you will want to rest the outside of your right shin on the floor.
Third, you will need to slide your left leg back while straightening your knee and resting your thigh on the floor.
To do this perfectly, you will need to make sure that your left leg extends straight back. Fourth, be sure to slowly lower your torso and extend your arms in front of you. You will want to hold this position for up to 1 minute.
Next, you will shift out of this position by slowly releasing your body from it and walking your hands back toward your hips. Finally, you will begin lifting your torso and repeat this movement on the other side.
Open and Stretch Your Chest
Finally, the last exercise you will want to perform is opening and stretching your chest. This exercise is useful if you spend most of your day sitting.
You will begin by standing with your feet hip-width apart and bringing your arms behind you. You will follow this up by keeping your head, neck, and spine aligned as you gaze ahead.
Next, as you inhale, lift your chest toward the ceiling and bring your hands to the floor, breathing deeply and holding this pose for a total of 5 breaths. Repeat this exercise 10 times.