Today, many of us sit long hours in office, which of course affects our posture. Do these 5 exercises regularly and soon you’ll get stronger and improve your posture.
Modern life is ruining the posture of many people. Slumping in a chair and typing long hours lead to muscle imbalances, but help is at hand. By building your scapula and supporting muscles, you’ll get stronger and improve your posture and get stronger. Do these exercises two to three times a week and get your back in action.
1 BATWING (3 sets of 6 reps)
Stand against a wall with your arms bent, then push your elbows back to activate your scapulas and push yourself away from the wall. Hold at the top for two seconds and then lower, increasing the angle if the exercise feels too easy. To activate your back to the maximum, do the exercise lying on the floor.
2 SCAPULA DIP (3 sets of 8 reps)
Stand in front of a chair, not facing it, then lower to grab the edge of a chair with your arms locked and your legs straight out in front of you. Keep your elbows straight, then bring your shoulders up towards your ears, moving your scapulas — the technical term for your shoulder blades — up with them. Hold the position for a few seconds, then press back up and repeat.
3 WALKING PLANK (3 sets of 10 reps)
Begin in a plank position with your forearms on the floor and body straight, then “walk” one hand at a time up into a push-up position. Reverse the move to the initial position.
4 SKULLCRUSHER (3 sets of 8 reps)
Stand facing a chair, lower to grab the edge of your chair with both hands, then lower your head towards the floor, bending at the hips a little to reduce the strain. Hold the position for a few seconds at the bottom, then use your triceps to push back up into the starting position.
5 DECLINE PUSH-UP (3 sets of 15-20 reps)
Increasing the angle will provide more resistance with fewer reps. Get into a push-up position with your feet on the chair, keeping your elbows in to minimize rotator cuff strain. Lower until your chest is a fist’s width from the floor, then push up to the initial position.