Do you also suffer from a daily sore back or even a backache? Whatever your posture during sitting or standing, the backache keeps recurring. There are but few people who pay attention to how they move and even fewer who consider their posture while sitting. The result: poor postures which may have rather disturbing consequences. Ultimately, different factors cause deterioration of the posture which may even lead to serious damage to the back or vertebral column.
One example is an excess curving of the vertebral column, also known as a hunchback. Scientifically this is called kyphosis. In general these curves are accompanied by muscle problems in the vertebral column, neck and gluteal muscles. This is also the reason why you experience pain when sleeping, sitting or standing (in an unfavourable position). This all sounds rather intense, but fortunately there is a solution! What? Back exercises! And you can simply do them at home.
The Consequences of a Poor Posture
Although it is true that muscles are predominantly burdened by bending, the vertebral column could also get damaged as a result of a wrong posture. Your vertebral column will adapt, so if you have the right posture, there is no issue because all vertebrae will be in line.
Do you assume a wrong posture and has this become a habit? Then both the muscles and the vertebral column will take this form as a result of which kyphosis is caused. In general a kyphotic vertebral column will often emerge in the upper back. This may create a kyphosis and continuous neck problems. So do not ignore these problems, no one wants to walk around suffering from kyphosis. Luckily something can be done about it!
The first step to get rid of your poor posture is to determine the cause. Once you are aware of your wrong movements, you can start improving them. In addition it is also important to train your abdominal muscles and gluteal muscles because these muscles support your back.
The following 4 exercises can help you make the muscles in your back, belly and bottom stronger and ultimately improve your posture.
Since it is no hardship for your body to lean forward, this exercise is there to help you lean backwards. Your body and your muscles and joints in particular, will find this a lot more difficult. The bridge counteracts the body’s tendency to lean forward whereas the muscles do the opposite. ‘The Bridge’ serves as a functional corrective exercise, activating the gluteal muscles and reinforcing the muscles of the vertebral column.
Sitting too often too long may cause the muscles of the upper and lower back to shorten, which leads to a poor posture.
What should you do? Stand up, relax your arms at your sides. Turn the wrists so that the thumbs point backwards, lock your arms, move them slowly behind your head and pretend to stretch your chest. Hold this position for 20 seconds, take a brief rest and repeat the exercise.
Rotations of the upper back are essential to increase the elasticity and mobility of the vertebral column. People with a kyphotic back have hardly any elasticity and mobility, or none at all, which makes this exercise ideal to improve it.
What should you do? Go down on your hands and knees, make sure your arms are positioned in front of your shoulders. Stretch your right arm while you wave your left arms sideways. Repeat this at least five times and then change arms.
This is one of the best exercises to stretch your spine. In addition, it is also very simple.
What should you do? Start with your hands and feet on the floor, also known as the starting position. Hold the starting position, exhale, point your buttocks upwards and hold this position for 15 seconds. Make sure you keep your back straight and repeat the exercise at least three times.