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Doctors have named simple exercises for perfect posture
Last reviewed: 01.07.2025
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In the modern world, where the process of total informatization and computerization is proceeding by leaps and bounds, few people are surprised that a person can sit in front of a computer monitor for hours and even days. A sedentary lifestyle, not associated with physical activity, causes great harm to human health.
Workers who have sedentary jobs risk acquiring diseases associated with such a lifestyle: osteochondrosis, hemorrhoids, prostatitis and obesity.
For beautiful posture, the forecasts are just as bleak. Often, a person does not pay attention to the position in which he sits at the table. As a rule, this position resembles a crooked question mark, and there is no talk of royal posture at all.
To restore not only a beautiful posture, but also to reduce the risk of various diseases associated with incorrect body position, try a simple set of exercises that will not take much time, but will help you stay in great shape and mood.
- The Bird Dog exercise will help strengthen your back muscles.
Starting position: on all fours, back straight, no bends. The right leg moves back, and the left hand stretches forward, straight in front of you. You need to hold this position for about 7-8 seconds and repeat five to six times.
This exercise improves the coordination of the upper and lower back muscles, strengthens the muscular corset, as well as the abs, thighs and buttocks.
- Bridge. Starting position: lying on your back. Knees bent, arms relaxed. Creating a straight line from knees to shoulders, tighten your buttocks and lift your hips. You need to hold this position for 8-10 seconds and repeat 10 times.
This simple exercise can help reduce the pressure on your spine, which is affected by the effects of a sedentary lifestyle.
- Aim for health and beauty. This exercise is similar to archery.
Starting position: feet shoulder-width apart. Extend your left leg and squat down a little, as if getting into a stance, preparing to shoot. Bend your left arm at the elbow and "pull" the bowstring (pulling it so that you feel your muscles stretch). Do the same on the other side. Repeat the exercise 5 times on each side.
This exercise increases muscle endurance and strength and strengthens the lower back.
- We do lunges.
Starting position: standing, hands on hips, abs tense.
Step forward with your right foot and lower your right knee at a 90-degree angle, and without pausing, return to the starting position. Do all this without bending your back, keeping it straight. This exercise tones the superficial and deeper muscles of the buttocks, hamstrings, thighs and calves.
Although strengthening the back muscles and working on your posture is a long process, you can feel improvements after the first few sessions, but to achieve certain results, you need to do it regularly. The main thing is not to be lazy and not to lose enthusiasm and endurance.
If you experience unusual pain during exercise that does not go away, be sure to consult a doctor.
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