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4 Exercises to Improve Posture and Reduce Back Pain

Do you know!
Bad posture is a common problem for many people.
Bad posture is, when our spine is situated in unnatural positions for extended periods of time,
occurring as a result of one’s daily activities.

Having good posture is very important for us.
because, Poor posture can cause various health problems, such as,

back and neck pain.
poor balance.
difficulty breathing.
headaches. etc.

IF you suffer from bad posture, then read this article till the end.
because, today we gonna show you some effective exercises, that can help you to overcome this problem.
so stay with us and don’t forget to like and share this article.



Here are the 4 most effective exercises for bad posture.

Number 1.
Child’s pose.

This pose stretches and lengthens your spine, glutes, and hamstrings.

How to do.

Sit on your shinbones with your knees together, your big toes touching, and your heels splayed out to the side.
Fold forward at your hips and walk your hands out in front of you.
Sink your hips back down toward your feet.
Gently place your forehead on the floor.
Keep your arms extended or rest them along your body.
Breath deeply into the back of your rib cage and waist.
Relax in this pose for up to 5 minutes while continuing to breathe deeply.

Number 2.
Bird Dog.

This is another great exercise to improve core strength and lumbar back muscles.

How to do.

Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips.
Raise your left arm, and reach it forward until it is aligned with your torso.at the same time, kick your right leg backward until is it aligned with your torso.
Hold this position for 2-3 seconds.
Slowly returning to the starting position.
Repeat with your right arm and left leg.
Alternate sides for 10 repetitions.

Number 3.
cat cow.

Practicing cat cow stretches and massages your spine.

How to do.

Begin with your hands and knees on the floor.
Make sure your knees are under your hips, and your wrists are under your shoulders.
Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep inhale.
On the exhale, round your spine up towards the ceiling,
and imagine you’re pulling your belly button up towards your spine, really engaging your abs.
Tuck your chin towards your chest, and let your neck release. This is your cat-like shape.
Continue this movement for at least 1 minute.

Number 4.
Plank.

This exercise is ideal for strengthening both your deep core and gluteal muscles.

How to do.

Begin lying on your stomach with your forearms against the mat.
Engage your core and lift your body so that you are resting on your forearms and toes.
Hold the plank position for 10 seconds.
Aim for 5 to 10 repetitions of this exercise.
When you’re ready, increase the intensity by increasing the time you hold the plank in 10-second increments.

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