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You may slouch at your computer keyboard or drag your toddler around, but maintaining healthy posture may not be the most important thing. But it should! "Good posture keeps your body in tip-top shape and helps it function as efficiently as possible," says Erica Bloom, founder and owner of Pilates. "When you sit, stand, walk and move in ideal posture, you help keep your muscles, discs and nerves healthy, which is necessary to prevent injuries and heal existing ones."
This means that when you increase the number of steps you take each day(If you want to record your steps every day,you can use BP doctor watch to get it.), you move better and get your whole body working better. "When you walk with the right posture, your gait will be ideal, which helps balance your muscles," Bloom says.
So how do you dispel your hunches? "Pilates is great for posture because it works precisely the muscles needed to support optimal posture -- including your core, your pelvic floor, your spine, and your arms and legs," Bloom says.
Try bloom's five mat moves to strengthen muscles and support healthier posture as often as possible, or two to three times a week.
1.Hundreds of preparatory courses
Target your core muscles -- the key muscles responsible for maintaining posture.
Lie on your back with your arms up to the ceiling. Your back should be in a neutral position where your spine still maintains a natural curve and there is a small space between your lower back and the mat. Exhale and let your transverse abdominis, the big muscles in your abs, feel your deep core muscles pull in and wrap around your waist like a chest band. At the same time, keeping your spine neutral, lift each leg up to the table position. Exhale, lower your arms slightly while bending your upper back and straightening your legs to 45 degrees. Abs in, back neutral, neck long. Inhale, return legs to table position, head back, arms back to ceiling. Repeat 6 to 10 times.
Open the chest and arm muscles while strengthening the back of the body, including those in the legs, hips and shoulders, to help maintain proper posture.
Sit with legs straight and together, hands on the mat behind your body, fingers pointing towards your body. Press your hand on the mat to expand your collarbone and lift your shoulders. Press your heels into the mat, core power to lift your hips off the floor and do a reverse plank. Hold this position as you inhale, lifting your right leg and keeping your hips still. Exhale, lower your leg. Switch to your left leg and repeat, alternating legs three times. Put your hips back in place. Done. Do three or four sets in total. (Note: Beginners can start by simply doing reverse planks, then slowly work on raising one leg on each side, and work from there.)
Strengthen the muscles along the spine and the back of the arms and legs while lengthening the front of the torso.
Lie on your stomach with your arms on your hips. Inhale and extend your arms back as you lift up to form a small bow of your upper back. Consider using your muscles to keep your lower back still, toes away from your body, and pressing your sternum forward as you lift your shoulders. Exhale, lower body to begin. 8 indicates execution.
4.The opposition reached an agreement
The goal is to align the deep muscles of the back properly while sitting, standing and walking.
Start with hands and knees in a four-legged position, knees under hips and hands under shoulders. Extend your right arm forward and your left leg back, keeping your pelvis and torso even. Inhale, fingertips away from your toes, until your spine elongates. As you bring your arms and legs back to the starting position, exhale and move your deep belly. Repeat with your left arm and leg, continuing to alternate sides 10 times on each side.
5.One leg bridge
Strengthen gluteus maximus, inner thighs, hamstrings, back and core.
Begin by lying on your back with your spine neutral, knees bent and feet flat on the floor. Exhale, place your feet on the mat and lift your hips into a bridge position. Lift your left foot off the mat and straighten it, keeping your knees in contact, hips level, core movement. Hold for 8 seconds, then return your left foot to the mat. Put your hips back on the mat, starting from the other side. Alternate with each leg three times.
Note: Beginners: Start jumping off the bridge and hold for 8 seconds. When you can keep your hips still and level, practice extending one leg three times on each side.
To implement this exercise plan more effectively,you can make a schedule in your BP doctor watch and follow it.Then you will get a better healthy posture,