Postural imbalances do happen due to legitimate medical conditions. Sadly, however, the vast majority of individuals suffer as a result of their own doing.
The reality is, and understandable, actually, that most people have no idea how the body really works, and why posture is critical to other functions.
There is little awareness or education about the importance of correct posture. Unless you study a science that requires you to learn about the body, chances are you would say there is no relationship between an unhealthy body and a poor posture.
Therefore, most individuals would not look to improving their posture as a solution for another problem.
As we have explained, however, if you can:
- open up the whole chest area,
- loosen and lengthen the muscles in the back, neck, shoulders and arms,
- and strengthen the core,
you will find that there is room for the heart to pump more efficiently, and the lungs to expand to bring in more fresh air.
To provide you with somewhere to start with your new plan of action, we have outlined seven quick and easy stretches for better posture and overall health.
Yoga Stretches For Better Posture
The benefits of yoga have been touted for thousands of years. The practice is ancient which, in itself, proves the veracity of its usefulness and effectiveness.
The underlying philosophy is sound mind and sound body. All parts in harmony to provide us the highest well-being possible.
Example #1 Yoga Stretch
One very nice pose that you can do is the Shoulder Stand. Lie on your back and slide your feet close to your body with your knees bent. Now, lift your legs straight into the air. Support your body with your hands holding the hips just underneath the buttocks. Your head remains flat on the floor. Hold the pose for a few seconds. Be sure to do this stretch slowly and smoothly. Jerking motions should be avoided.
Neck Stretches For Better Posture
It’s really easy to get a kink or crick in the neck. Sleeping the wrong way, turning abruptly, and repetitive strained motions all cause irritating aches and pain. What’s great about stretching is that a few simple stretches to relieve the tension has a side benefit of helping posture, as well.
Example #2 Neck Stretch:
In fact, one of the best neck stretches for better posture is the Chin Tuck. Best done against a wall to use as a guide, rest your upper body touching the wall. Tuck your chin under or downwards, and then move your head until it, too, rests, against the wall. You will feel the stretch in your neck and shoulders. Also, it works to strengthen the thoracic muscles, further aligning your head over the shoulders.
Shoulder Stretches For Better Posture
Whether you sit at a desk during school classes or for work, the tendency is to scrunch up the shoulders. This leads to pain in the top of the shoulders, as well as the shoulder blades.
It’s even possible to get cramps in the blades for doing this too long, and too often. The imaginary line across the back of the neck from shoulder to shoulder is aggravated quite easily.
It almost becomes a stress-line, as the head is held in the wrong position for so long. As you can see, many muscles are affected at the same time.
Further, although reading a newspaper is a thing of the past, and even reading a hard copy book is not as prevalent, both of these activities force the head down to see the page. Eventually, the aches begin.
But the advancement of technology has replaced paper with tablets, laptops and cell phones. And the aches still exist. Modes of reading have changed, but the resulting problems have not.
Indeed, this is a large area to stretch out, but by focusing on shoulder stretches for better posture is worth it to just feel the release of the hurt muscles.
Example #3 Shoulder Stretch
You need to be a bit limber and mobile to do the High Plank, but if you can try it out, you will be amazed at how much better you feel. Get your whole body down on your hands and knees. Lift your upper body with your arms like a push-up. Now extend your feet so that they are up off the floor, bent at the toes.
Your body will be slanted resembling a ramp or plank. Keep everything nice and straight and tight. One note is that it will be easier and more comfortable if you do this pose wearing running shoes.
Chest Stretches For Better Posture
There are many excellent reasons for doing chest exercises. The health benefits from having a straight and aligned spine are numerous.
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- Reduce Discomfort From Large Breasts
For ladies that have ample bosoms, the strain can take a toll on the back. The end result is pain, and often, hunching over to compensate. And, although some supportive bras do help, more is needed to improve the comfort levels for these women. Many people think it is an asset to have large breasts, but on the other hand, for plenty of women, it is a lifelong affliction. Some chest stretches can help to reduce cup size and flab, while others strengthen the front and back of the body.
- Discourage Inward Curving
Sitting at a desk for hours on end pushes the body forward. The chest is actually forced inward which feels cramped, plus it causes neck and head strain. A few quick chest stretches for better posture will actually take away all that tension, and return the chest to the proper position resulting in better posture.
- Loosen Pectoral Area
It’s important to elongate and free up the pectoralis muscle for a wider range of movement, better breathing, and increased flexibility. The muscle consists of the pectoralis major and pectoralis minor found next to the sternum.
Example #4 Chest Stretch:
Probably, the easiest and fastest chest stretch to do on a daily basis is the Chest Opener. All you have to do is stand straight, move your arms backwards, and clasp the hands at the back for several seconds. Do at least eight of these poses.
Easy Stretches For Better Posture and Back
Feeling twinges of pain is not normal. Although it seems to be normal to be uncomfortable when we do anything, the truth is, pain is the body’s mechanism for alerting us of trouble.
It can be something that a simple remedy like stretching for better posture can help, or the pain can be an indication of something more serious that requires medical attention. But, both situations need investigating and resolving.
Poor posture weakens the muscles and the core causing discomfort and an unhealthy environment of reduced mobility. If these problems are left unchecked, over time, the neglect creates a chronic, long term situation which is more difficult to repair.
Of course, we would be a lot happier if we took care of the problem sooner than later with consistent daily stretches.
If you are on the go, you most likely prefer to do a standing stretch as opposed to lying down, which probably isn’t convenient. That’s okay because this pose can be done literally anywhere.
Example #5 Back Stretch:
This exercise is quick, easy and fun. It is called the Reverse High Five. Stand nice and tall, while turning your palms downward. Now, swing your arms back behind you keeping your palms down. Your palms are now facing up to the sky.
Keep your head up straight and shoulders tall. These swings are really good for the arms, too.
Dancers Stretches For Better Posture
You don’t necessarily need to be a dancer to complete these exercises. Anyone that is willing and able can benefit from the kinds of stretches that dancers tirelessly perform. It is like any other sport or activity that requires practice and hard work.
The key issue is preventing injuries. Rushing into an activity without the proper strength and warm-up is a recipe for trouble. The interesting thing about this is when you do any activity, whether it be gardening, cleaning out the garage, or moving items in a warehouse at work, routine stretching will actually help your body as much as it does an athlete’s body.
Example #6 Dancers Stretch:
The Belly Button Pose is easy, but tricky at the same time. Try pushing your belly button toward your back. This forces you to stand up straight, plus it keeps the stomach firm, building up the core muscles.
What makes it so tricky is that you have to remember your breathing. Breathing should be as natural in this pose, as when you are not trying to straighten up.
Best Exercises For Slouched Shoulders
Slouching is just wrong. It is not resting like many people claim. Conversely, it is not only a sign of high manners to sit in a chair or on the couch with the back straight and shoulders pressed back. In fact, when you sit like this, you immediately feel the stretches, which gives you instant relief from nagging quirks in the body.
Example #7 Slouched Shoulders Stretch:
While you are watching TV, why not try this stretch to un-hunch your shoulders? The Back Bound Hand Stretch is done by putting your arms around to your back and hanging on to the other arm, locking the pose in place.
When starting, if you can’t lengthen your arms to hold at the elbow, just hold your hands at the wrists. Later, after doing this day after day, you will be able to hold the arms parallel to one another.
Final Thoughts on Stretches for Better Posture
Without doubt, we’ve focused extensively on good posture. This topic has two parts which addresses:
- the complications associated with bad postural habits,
- the health benefits of improving posture,
- and, the example stretches that you can perform to return your spine and back to a normal position.
You are probably more aware now that posture affects many areas of the body. Yes, the back and spine are important, but so are the shoulders, head, neck, and upper arms.
Good posture involves maintaining healthy muscles, tendons and ligaments, as well creating strong back and core areas.
To be honest, it is difficult to quantify how many ways stretches for better posture helps with your mind, body and soul.
