Exercises to help improve posture | Health | magazine

Having a good body posture not only helps you prevent discomfort and frequent injuries, but also increases your confidence, improves physical appearance and adds elegance to your endurance.

under his guidance US Army Field ManualDating back to 1946, we offer dozens of exercises that you can do anytime and wherever you are. Work out the muscles and it will give you a proper body posture.

For prevention, do not forget to consult a family doctor before executing them.

exercise 1

Rotate your arms forward and upward, fully extended and at the same time lift your heels off the floor on your toes.

Slowly lower the extended arms to the sides of the body and at the same time, place the heels on the floor to crown in a standing position, as at the beginning of Playing sports.

exercise 2

Tilt your torso forward about 60 degrees, relax your shoulders, and lower your arms down.

Slowly raise your arms to the sides of your body and back, gently pulling your chin. Hold this position for a few seconds and lower your arms with a stretch controlled movement, Without excessively curving the lumbar spine.

Exercise 3

Standing, touch the shoulders on the same side with both hands, with the arms in front of the chest and elbows down.

Bring your arms to the sides and back, keeping your elbows close to your torso. At the same time, pull your head back and try to stretch it. Hold the position for a few seconds and return to situation Initial.

Exercise 4

On your knees, palms behind your head, bend your torso forward.

Without moving the torso, raise the arms up and back, then return to the initial starting position.

Exercise 5

Sitting on the floor, with the knees bent and the feet supported in front of the body, tilt the torso forward and extend both arms forward.

Without moving your torso, raise your arms back and then return to the starting position.

exercise 6

In a prone position, i.e. lying on the floor, bring your hands toward your shoulders with your elbows placed on either side of your body.

Rotate your arms outward and back, bending your elbows, and at the same time raise your head and slightly upper back. Hold the position for a few seconds and return to situation Initial.

7 . exercise

Standing with the torso bent forward about 45 degrees, separate the elbows from the torso and raise them so that they are perpendicular to the body and at shoulder height. Bend the elbows and bring the hands forward of the body, with the paws down and the thumbs in front of the shoulders.

From there, extend your elbows and slowly bring your arms back. Return to the starting position.

8 . exercise

Standing, with the torso slightly bent forward and the elbows bent and to the sides so that the fingers touch the shoulders, make small circles with the elbows, without moving the hands from the shoulders.

Lift your elbows back repeatedly in a controlled fashion.

Exercise 9

Standing, with the torso slightly bent forward, arms extended to the sides of the body, so that they are at shoulder level, palms facing up.

Make small circles with your arms, starting by slowly moving your hands up and back. Repeat as many times as desired.

exercise 10

Stand with your hands closed in fists, extend your arms over your head and from there, lower your elbows along the sides of your body to raise your hands to your shoulders, slowly and repeating.

With these exercises, the muscles are properly engaged body position It consists in aligning the head with the back, flat stomach, shoulders back slightly but without tightening, lifting and relaxing the chest, a slight bend in the lower back, and the knees are straight but not rigid. (F)