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Personal trainer Sofia Perdiki shows us six simple exercises to strengthen the core muscles, align the spine and ultimately improve our posture
*Written by Sophia Perdikispersonal trainer, certified Pilates Instructor, with experience in training practitioners with neuromotor problems, graduate of TEFAA Aristotle University of Thessaloniki and AF Studies School
Many people tend to lean forward when sitting or hunch when standing. This happens, in most cases, because the core is not strong enough to hold the body in the correct position. An incorrect posture, however, is not an issue to be underestimated as it can cause a number of other issues such as problems in intestinehim sleep, but also blood circulation. Dealing with the problem and correcting the posture is quite easy and can be done through appropriate forms of exercise.
Six exercises to help you improve your posture:
Planking: Start in a push-up position with your hands under them shoulders your. Keeping your back and rear flat, pull in your abdominal muscles. Try to hold this position for at least 30 seconds.
Medicine Ball Twists: From a seated position with knees slightly bent and a slight lean of the torso back, hold a medicine ball or pilates ball. Rotate your torso with the ball from side to side through your core, touching the ball to the ground each time. Repeat this movement 20 times, alternating sides.
Underdog: This popular yoga pose stretches the calves, glutes, hamstrings and spine muscles. It is important that in this position the palms are under the shoulders and that you lift the hips up and back staying in this position for at least three breaths.
Hip Flexor Stretch: This exercise addresses muscle tightness and limited movement in the hips. Kneel on the ground with the front leg extended and the back leg flat on the floor. If you feel discomfort in the leg that is resting on the floor, place a towel under your knee.
Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip.
Hold for 30 seconds before switching sides.
Thoracic spine rotation: The gentle opening of the chest and rotation of the spine relieves tightness while increasing stability and mobility. Sit on your knees and sink your hips back into your heels and rest on your shins. Place one hand over your ear, elbow pointing out to the side. The other hand should be on the floor outstretched supporting your body.
While maintaining a neutral posture in your spine, raise the elbow of the hand that is at your ear above shoulder height, effectively opening the chest out and up.
Your eyes should follow your elbow during this movement. This helps maintain proper neck and spine alignment. Make sure you perform the repetitions in a slow and controlled manner throughout the movement.
Take a deep breath and exhale in this position. Repeat this movement 5-10 times, alternating sides.
Bridges: Bridges help strengthen and activate your glutes while relieving lower back pain. This improves the function and alignment of your hips and pelvis, leading to better posture.
- Lie on your back with your knees bent and your feet hip-width apart.
- Keep your feet about a foot apart from your hips.
- Place your arms beside your body with your palms facing down.
- Exhale as you lift your hips up, straightening your spine.
- Hold this position for up to 1 minute at a time. Repeat 10 times.
The text was published in issue n.10 of the magazine ygeiamou which was released with THE THEME on Saturday 28/10