AustinPUG Health

AustinPUG Health

Posture; along with your walking gait, can easily make you attractive. Persons with poor posture and poor walking gait are almost always viewed as unhealthy or people with a lower level of self-esteem. There are a lot of persons who actually don’t notice that they have poor posture, since poor posture is developed based on your habit. But it isn’t too late; you can still improve your posture.

Posture Problems And The Exercises 5 Common Posture Problems And The Exercises To Improve Them

Forward head

One of the most common bad postures is having a forward head, or having the head protrude outward. This makes people look thinner and will make them look like a praying mantis. The main reason is having stiff muscles at the back of the neck. This is usually common to people who lie down while using their gadgets such as laptops and cell phones for prolonged periods of time. If you suffer from this postural problem, then you can exercise yourself to fix it. The exercise you need to do is to move your head, then drop your chin toward your sternum (the bone between your chests). This will stretch the back muscles of your neck. Hold that position for 5 seconds and do it for ten times a day.

Rounded Shoulders

Another problem in posture is rounded shoulders. This is characterised by the shoulders not aligned to the pinna of your ear (the tip of your ear). This is caused by weakness in the middle and lower parts of your trapezius; the muscle on your back which is shaped like a trapezoid. This is usually common to persons who rarely exercise. One way to fix it is to lie down on the floor with each arm at a 90-degree angle in the high-five position. Raise both of your arms by pulling your shoulders back and by squeezing together your shoulder blades. This must be done without changing your elbow angle. Do 12 repetitions of this exercise and do 3 sets of the exercise per day.

Anterior pelvic tilt

The anterior pelvic tilt is another common problem on position. A quick description of people with anterior pelvic is that their pelvic bones are tilted to an angle that they will look similar to birds or chickens. This is caused by tight hip flexors. To fix this problem, you need to kneel on your left knee while your right foot is in front of you. Press forward until you will feel a stretch in your left hip. Reach upward with your left arm and stretch it to the other side. This position should be maintained for 30 seconds. Do three repetitions on each side.

Pigeon toes

Pigeon toes are characterized by toes pointing inward. Toes should point outward and forward, but persons with pigeon toes have their toes pointing inward. The problem with this is weak gluteus maximus or the muscles on your buttocks. To fix this problem, you need to lie down on a single side with your knees bent at a 90 degree angle. Your heels should be together. Raise your top knee upward while separating your knees like that of a clamshell. Hold it up for five second and put your top knee down. Do this for 12 repetitions on each side each day.

Duck feet

If pigeon toes are when your toes point inward, duck feet are characterized by toes pointing outward, but away; not forward. This is commonly caused by weak oblique muscles and hip flexors. To fix this, you will need a stability ball. Go into a push-up position with a stability ball supporting your feet. You should then aim to tuck your knees under your torso by rolling the stability ball with your feet. Do this for 12 repetitions with 3 sets.

About Auhtor :  Darren has been writing articles about exercise as a hobby. He has a lot of experience writing articles on posture and exercise and has gained a good reputation because of this. Visit here if you wish to read his articles.
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