Training tips: Exercises for better posture

Nowadays, we spend more and more time sitting - at the computer, in the car or in front of the TV. This often leads to posture problems: the shoulders pull forward, the spine curves, and neck and back pain becomes a daily occurrence. Although it may seem harmless, poor posture can have long-term consequences, from chronic pain to reduced mobility.

The good news is that with the right exercises and small changes in daily habits, postural problems can be corrected and posture can be significantly improved.

Why is proper posture important?

Correct posture affects much more than just appearance. It enables:

• better circulation and breathing - an open chest gives the lungs more space,

• reducing pain and tension in the neck, shoulders and lower back,

• greater stability and strength because correct posture distributes the load evenly,

• self-confidence - upright posture also affects the psychological perception of oneself.

The most effective exercises for posture

1. Roll-down (Pilates reset)
Stand straight, shoulders relaxed. Gently lower your chin toward your chest and continue to bend forward, vertebra by vertebra, until your hands fall toward the floor. Hold for a few seconds and then slowly rise back up.
???? This exercise relaxes the spine, increases mobility and resets the body after long periods of sitting.

2. IYT series
Lie on your stomach or sit on a bench. Raise your arms in the shape of an "I", then a "Y" and finally a "T". The focus is on light and controlled movement.
???? It activates the muscles of the upper back and stabilizes the shoulder blades, which naturally keeps the shoulders in the correct position.

3. Superman
Lie on your stomach, raise your arms, legs and chest off the floor at the same time and hold for a few seconds.
???? This exercise strengthens the lower back, helps balance posture and strengthens the muscles that keep the spine upright.

4. Glute bridge
Lie on your back, bend your knees and place your feet on the floor. Raise your hips until your body forms a straight line from your shoulders to your knees.
???? It activates the muscles of the buttocks and lower back, which are crucial for stability and proper posture.

5. Chest muscle stretching
Stand next to a wall or door, place your forearm at a right angle and lean forward slightly.
???? It helps to stretch tight chest muscles, which often pull the shoulders forward.

How to introduce posture exercises into everyday life?

• Small steps are enough. Even 10 minutes a day can make a big difference.

• Breaks during work. Every 30-60 minutes, get up, stretch and at least walk around the room.

• Positional awareness. When sitting or standing, pull your shoulders back slightly, lift your chin and imagine that the thread is pulling you towards the ceiling.

• Combine strengthening and stretching. Stretching alone is not enough - you also need to strengthen the muscles that support the spine.

Conclusion

Correct posture is not only an aesthetic matter - it is the basis of a healthy and functional body. With a few simple exercises like roll-down, IYT series or superman, you can strengthen key muscles and reduce pain, while small changes in habits will bring long-term results.

???? If you want a quick and efficient way to get started, try it Sweat Cloud 9.99 Postural FIT - a ten-minute program that you can do anywhere, and which is designed to improve your posture and bring quick results.