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Better Posture in 20 Minutes A Day

December 12, 2013 2 min read

Did you know that the most important part of your exercise is the posture? The weight doesn't matter anywhere near as much as proper form, and the only way to avoid injuries is to improve your posture. When you sit, stand, and even lie down, it's essential that you have better posture.

For every weightlifting, runner, martial artist, and athlete of any sort, there are myriad tricks and tips to help improve your posture for the specific exercises you are doing. However, improving your posture goes beyond just your exercise, but you need to have better posture all day long. Spend 5 minutes doing the following exercises, and do them 4 times a day. With just these 20 minutes a day, you'll have much better posture - not just in your exercise, but in every area of your life!

Shoulder Rolls

This exercise will help you to sit and stand straight, helping to reduce the wear and tear on your upper and lower back. Inhale as you bring your shoulders to touch your ears, and exhale as you lower your shoulders back down. Repeat this exercise 10 times, and bring your shoulders back to their relaxed position.

Chest Stretch

This is a great stretch/posture exercise to help open up your chest, straighten your back, and loosen your shoulders after hours sitting behind a desk. [caption id="" align="aligncenter" width="510"] Source: bodybuilding.com[/caption] Extend your arms out in front of you, touching your wrists together. Open your arms as wide as you can, pointing your fingers backwards. Feel the stretch both in your chest and back. Hold for a 2-count, and repeat 5 times.

Forward Bend

This is a beautiful stretch that will help to straighten your spine, loosen up those hamstrings, and even increase your flexibility a bit more. Stand with your feet spread beyond should width apart, and reach your hands as high as you can. Slowly bend forward into the stretch, and let your arms hang down. Count to 20, and return to your original position.

Chair Pose

Give your legs a nice workout, and stretch those arms and your upper body using this simple Yoga exercise. Stand with your feet shoulder width apart, and your arms extended out in front of you. Squat down into a sitting position, bending your knees up to 90 degrees. Hold the pose for 5 seconds, take a break, and repeat 3 times.

Side Bend

This is a good exercise to help you stretch out the muscles of your side, and it will help you stand up straight.

Touch the side of your head with one hand, and keep your feet together as you bend to the opposite side. Hold the stretch for a 5-count, and switch sides. Do this 3 times in total.   With these few simple movements, your posture will be much better!

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