2 beginner stretches that will improve your posture

In the preceding article, we explored how to optimize your workstation and achieve the ideal sitting posture to enhance your spinal alignment. However, maintaining a static position for prolonged periods can still lead to discomfort, including dry eyes and back pain.

To counteract these effects, this post delves into simple yet effective stretches recommended by chiropractic professionals. These exercises are designed to improve your posture and alleviate back discomfort, requiring no more than a yoga mat.

Even with impeccable posture, prolonged sitting can strain your body. That’s why incorporating stretches into your routine is essential. Here are two of my go-to stretches that are both beneficial and simple to execute.

Child's Pose

Key Benefits:

• This restful pose helps release tension in your torso and stretches your back muscles.
• It also targets the hips, thighs, and ankles, helping reduce stress and fatigue.

Execution Guide:

1. Start on all fours on a yoga mat, knees spread as wide as your hips.
2. Sit back on your heels with a straight, elongated spine.
3. Lower your chest to your thighs and forehead to the mat.
4. Extend your arms forward with palms down, pressing back slightly to maintain contact between your buttocks and heels.
5. Focus on stretching from your hips to your armpits, and then further through your fingertips.
6. Take deep, slow breaths, inhaling and exhaling deeply at least ten times.

Upward Dog

Key Health Benefits:

• Enhances sitting posture and strengthens the back, wrists, and arms.
• Alleviates pressure on the sciatic nerve, potentially reducing pain that radiates from your lower spine to your leg.
• Stretches your chest, shoulders, and core, and energizes your body.

Execution Guide:

1. Begin face down on your yoga mat.
2. Position your hands under your shoulders, elbows close to your body.
3. Press your hands firmly into the mat, lift your chest, and straighten your arms.
4. Lift your thighs off the mat by engaging your legs and glutes.
5. Draw your shoulders back, squeezing your shoulder blades together.
6. Extend your neck upward, fixing your gaze slightly above.
7. Maintain this position while taking 8 to 10 deep breaths.

Incorporating these stretches into your daily routine can significantly improve your posture and reduce the risk of strain injuries associated with prolonged sitting. Give these stretches a try and feel the benefits for yourself!