When we fitness professionals see people working out at the gym, one of the first things we pay attention to is their posture while performing an exercise.
Posture is simply the position of our body, whether we are standing, sitting, lying down, or moving. According to the American Chiropractic Association (ACA), good posture is the correct, balanced alignment of the different parts of the body.
When we talk about good posture, many questions about proper exercise technique may arise.
With that in mind, I want to help you address some of these questions! Here are a few tips to correct your body posture during workouts.
You can be sure this will have a major impact on your results!
What is good posture?
Before introducing these techniques, you need to understand exactly what posture is.
Posture is the position of the body when a person is sitting, standing, lying down, or performing different tasks. Researchers have linked poor posture to some uncomfortable health conditions and a higher risk of injury, especially during exercise.
If your posture does not meet your body’s needs, weaker, less flexible muscles and worn joints can cause discomfort or injury.
Failing to correct your body posture during workouts can cause a number of “side effects,” such as difficulty inhaling and exhaling, spinal problems like scoliosis, neck pain, and even headaches.
How can you tell if you have poor posture?
If you’re reading this post, you probably already know your posture is poor. Some signs to look out for include:
- Bending your knees while standing or walking
- Slumped shoulders
- Aches and pains, especially in your back
Headaches- Tilting your head forward or backward
Best exercises to improve posture
The recipe for improving your posture includes strengthening your chest, upper back, and core.
The core is largely responsible for the body’s balance and consists of a group of muscles that work together to perform this function. It is made up of the abdominal, lower back, pelvic, and hip muscles.
There are some common exercises you can add to your routine to combat poor posture, including:
- Back extensions
Plank- Standing thigh stretch
- Side-lying leg raises
- Chest stretch
- Pull-ups
- Bridges
- Seated rows
- Neck stretches and rotations
The importance of stretching to correct your body posture during workouts
Stretching is very important for lengthening muscle fibers and preventing them from shortening. This allows the muscles and joints to extend fully, improving postural control.
These stretching exercises can be done at different times of the day, preferably before or after weight training, to correct your body posture during workouts.
Exercises to correct your body posture during workouts
1. Isometric plank
Hold a plank position with your elbows and toes on the floor, keeping your body perfectly aligned from your heels to the top of your head. Hold for 30 to 60 seconds.
2. Bent-over barbell row
Hold a bar horizontally in front of your body with both hands, arms extended downward and palms facing you. Stand with your feet hip-width apart.
Push your hips back and bend your knees slightly so the bar is positioned below your shoulders. Pull your elbows back as you bring the bar toward your navel. Do 3 sets of 8 to 15 reps each.
3. Reverse fly
Hold a dumbbell in each hand, stand with your feet hip-width apart, and hinge forward so your torso is parallel to the floor. Hold the dumbbells with your arms pointing toward the floor.
Keep your elbows slightly bent and raise your arms out to the sides at the same time, forming a T with your arms and back. Do 3 sets of 8 to 15 reps each.
Conclusion
Now that you’ve learned how to correct your posture, take another look at your habits and start applying these techniques in your daily life. This will help you avoid more serious problems in the future and definitely improve your quality of life.
So, did you enjoy our post about body posture during workouts? Share it on social media so all your friends can also learn the best way to correct their body posture during workouts and achieve better results.
See you next time, and #VEMPROTREINO.
