To Sara of Fit by Sara: “What exercises do you recommend I do to improve my bad posture?”
Poor posture stems from tight chest muscles and weak upper back muscles. Yoga is the perfect exercise to strengthen and stretch your muscles. Besides improved posture, a consistent yoga practice results in a sexy, toned back. Here are two yoga exercises to get you started towards improving your posture. ~Sara Holliday MFT, CPT, HHP
1. Modified forward fold- Also known as a “heart opener” is a yoga based stretch which opens tight chest muscles and releases tension in the upper back. Begin with your feet shoulder width apart. Interlace your fingers behind your back.
Squeeze your shoulder blades together. While keeping your fingers
Inter-laced, bend your knees and bow forward. Relax your head. Continue to
squeeze your shoulder blades. Take five deep breaths while focusing on
releasing the tension you’re carrying in your upper body. Slowly come back
to stand. Repeat two to three times.
2. Modified back bend- Is a yoga posture to strengthen the upper back muscles
and open up the chest muscles. Begin by laying on your back with your arms at
your sides. Bring your heals towards your buttocks with your toes pointing
forward. Press down with your hands as you lift your hips up (your
shoulder blades should be as close together as possible). Tighten your
buttocks and upper thigh muscles. Keep your chin away from your chest. As
you take deep breaths focus on opening your chest while squeezing out
tension in your upper back. If you are fairly flexible bring your hands
under your hip bones for support, this will also provide a deeper
stretch. Hold for 5 breaths and slowly lower down. Repeat two times.