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Practicing upright posture is not too difficult, even very simple. However, you need to be persistent for a certain period of time. Here are ways to stay upright through simple but effective exercises.
1. The effects that the wrong gait causes to the body
Each person's walking posture is related to many parts of the body such as hands, back, pelvis, hips, knees, calves, feet,... However, there are many weaknesses. Factors affecting your upright posture such as habits, improper sleeping posture, muscle tension, obesity or other psychological problems such as stress, anxiety, low self-esteem,...
Bad posture Not only does it make it aesthetically pleasing, but it also causes conditions such as:
Chronic back pain Headaches Shoulder pain Easy fatigue Or stiff body Frequent injuries, especially in parts such as back, hips, Legs and knees Muscle atrophy and weakness Nerve compression Digestive problems Sciatica Difficulty breathing Poor circulation Red blood cells Uncomfortable joint pain
2. How to practice upright posture effectively
Practicing upright posture will help you limit the negative effects on your body. For quick effects, you should maintain the following exercises every day. These are exercises that work on muscle groups that help you strengthen your muscles and improve some of the problems that affect your upright posture.2.1. Bow pose exercise
This is an exercise to help you improve bad posture in the front shoulder area, to prevent your shoulders from sagging when walking.
To perform this exercise, follow these steps:
Step 1: Lie on your stomach, then bend your knees and bend your legs so that the distance between your legs and hips is as short as possible. Step 2: Grab your feet with both hands and lift and lift your entire chest and knees off the floor. Pay attention to inhale when kicking your legs, hold still for about 15-20 seconds Step 3: Return to the original position and perform the movement about 5 times.
Bài tập tư thế cánh cung
2.2. Back movement
This is a movement that affects your back, helps you strengthen your back muscles, protect your spine and improve your back straight posture when walking.
How to do the movement:
Step 1: Lie on your stomach, hands close to your sides, hands facing up, legs straight Step 2: Use force to lift the whole body from the abdomen to the chest and head up at the same time. Exhale Step 3: Return to the starting position and repeat the exercise about 10 times.
2.3. Snow angel exercise
This is an exercise to help you improve your hunchback condition and bring many benefits to the spine in the chest area.
The exercise includes the following movements:
Step 1: Bend slightly as you press your back and head against the wall, place your hands on the wall with the backs of your hands facing the wall surface. Step 2: Slowly move both hands over your head, while straightening your knees back and leaning your whole body up against the wall. Do this about 10 times.
2.4. Stretching exercises
This is an exercise to help you improve the chest concave effectively, the steps include:
Step 1: One hand presses against the door frame to create a 90 degree angle, right elbow is shoulder height Step 2: Turn chest to the right and hold the position for 30 seconds then repeat with the other hand.
2.5. Plank
Plank is not a strange phrase for many people and more and more people regularly practice this movement. Planks work many different muscle groups and according to experts, this is a great exercise to get a perfect posture.
Steps to perform plank movements include:
Step 1: Lie on your stomach, place your elbows on the floor and perpendicular to your shoulders, toes tiptoe up so that your back, hips, and neck form a straight line Step 2 : Hold the pose for as long as possible, at least 60 seconds.
Bài tập plank
2.6. Chest expansion exercise
This is a way to practice standing upright by preventing pain in the neck, shoulders, back and hips.
Steps include:
Step 1: Lie on your back on a roller, lift your buttocks off the floor and use your back to move on the roller Step 2: During the performance, if you feel uncomfortable, stop the exercise. 20 seconds and then continue exercising.
2.7. Cat Pose Exercise
This is a yoga exercise that improves back pain and a way to stay upright.
How to do it as follows:
Step 1: Put your hands and knees on the floor into a crawling position, hands shoulder-width apart, feet hip-width apart. Step 2: Inhale, head to the abdomen, arch your back and tighten your abs. Step 3: Maintain abs tight and return to the original position, then continue to repeat the exercise about 5 times. The above exercises are a way to practice standing upright and help you improve your gait somewhat, but along with the practice you should change bad habits that affect your upright posture.
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Reference source: suckhoedoisong.vn
