Good posture is one of the most important yet overlooked components of health. Maintaining good posture allows our internal organs to function properly and allows our bodies to continue normal nerve and blood flow. Over time, our muscles will shorten or lengthen to accommodate our posture. Poor posture will eventually cause muscle imbalances, which could lead to bone remodeling or conditions such as osteoporosis. Research suggests that simple breathing and postural exercises, such as those practiced in yoga, can be a useful means of relieving symptoms associated with chronic diseases such as cancer, arthritis and heart disease. In addition, the continued practice of yoga in a workout regime can lead to increased relaxation and improved physical fitness.
Exercises and Stretches to Improve Your Posture
Yoga involves the use of stretching exercises that are intended to correct muscle imbalances and lengthen muscles that have become shortened as the result of poor posture. Several posture positions are available, but the most common is the lotus position. Begin in a seated position on the floor. Place your right foot on your left thigh, and your left foot on your right thigh. Both knees should be on the floor, and the bottoms of your feet should be facing upward. Sit up tall, creating a straight line from the crown of your head to your tailbone.
Spinal balance focuses on lengthening and strengthening your back muscles and improving your balance. Begin on your hands and knees. Contract your abdominal muscles and extend your right arm out in front of you, while extending your left leg out behind you. Lengthen your spine, forming a straight line from your fingertips to your toes. Your arm should remain below the shoulder, and your leg should not be above your hip. Repeat this movement using the opposite arm and leg.
Mountain pose is a seemingly simple pose, however the difficulty lies in the ability to maintain the correct form for the duration of the pose. Begin standing up with your legs and feet together and your arms out by your side. Contract your abdominal muscles and slightly tilt your hips forward, tucking the tailbone in toward the chest. Relax your shoulders down and back, and lift your head so that you are looking straight ahead.
Breathing Exercises to Restore Your Balance
Stress and anxiety contribute to poor health, and can even cause tightness and shortness of breath in the chest. This undue strain on the respiratory system often leads to the deterioration of bodily systems. One way to combat this is to practice breathing exercises.
To practice abdominal breathing, sit comfortably in a cross-legged position or lie flat on your back. Inhale slowly and deeply through your nose, allowing your abdomen to expand while keeping your chest still. As you exhale, allow your abdomen to sink down.
Rib cage breathing involves breathing deeply from your rib cage. To begin, sit or lie comfortably on the floor and put your arms out to your side. Gently contract your abdominal muscles, and inhale slowly through the nose into your rib cage. Instead of pulling it deep in to your lungs, focus your breath between your ribs. As you continue breathing, feel your ribs expand outward as you inhale. As you exhale, feel your ribs contract inward.
To practice complete breathing, sit or lie on the floor, and place one hand on your stomach. As you inhale deeply through your nose, feel your abdomen and ribcage expand as you fill your chest with air. Inhalation is done from the bottom up and exhalation from the top down. Be sure not hold your breath on the inhale or exhale.
Ujjayi breathing involves deep thoracic breathing that moves your breath from the back of your throat, down to your heart and throughout your entire body. Begin by sitting on the floor in a cross-legged position. Contract your abdominal muscles and sit up tall, making a straight line from the crown of your head to your tailbone. Keeping your mouth closed and closing the back of your throat to slow down your breathing, inhale deeply. Hold your breath for two to three counts and slowly exhale. As you become more comfortable with this breathing exercise, try to lengthen your exhale and shorten your inhale.
Creating an Overall Sense of Wellness
In addition to breathing and postural exercises, cardiovascular exercises such as walking and jogging are good for strengthening the muscles needed to support your body. If you suffer from chronic pain and weakness, consider seeking the help of a chiropractic doctor who can recommend specific exercises to help you strengthen the weak muscles related to your posture and correct muscle imbalances. While the help of a trained professional has its benefits, remember that the primary responsibility for good posture lies with you.
About this Author
Davita Parks is the owner of DJParks Fitness in Nashville, Tenn. She is a licensed personal trainer and nutritionist, and holds multiple fitness certifications in core and functional conditioning, group fitness, Spencer Pilates, yoga, flexibility training/conditioning, and lifestyle and weight management. Parks has more than 10 years of journalism and publishing experience.
