☮ Benefits of Good Posture

Physical benefits

• Less back pain.
• Increased energy
• Fewer headaches caused by muscle tension.
• Increased lung capacity and better breathing.
• Improved circulation and digestion.
• Stmmetrical body and muscle utilisation.

Psychological benefits

• Appear more attractive.
• Look taller and slimmer.
• Increased self-confidence.
• Improved mood.

Societal benefits

• People size each other up.
• If you present yourself as defeated, then people will react as if you are losing.
• If you straighten up, then people will treat you positively.
• Standing up straight accepts the responsibility of life and transforms chaos into the realities of habitable order.

🧘🏻‍♂️ Exercises

Routine 1: upper body

1. Over and backs – open and stretch muscles that cause hunching. Narrow grip as mobility improves.
2. Cobra pose – stretch all the muscles that become tight during sitting.
3. Side stretch – correct asymmetries caused by slouching to the side.
4. Wall slide – strengthen lower traps. Add chin nods to activate neck muscles.

Routine 2: lower body

1. Quadruped thoracic rotations – increase mid-back mobility.
2. Kneeling hip flexor stretch – activate hip flexors. Contract glutes and abs.
3. Pigeon stretch – activate hip flexors and open hips with external rotation.
4. Glute bridges – strengthen glutes. Prgress to single-leg glute bridges.

Yoga

⚖ Imbalances

Anterior pelvic tilt

• Front of the pelvis rotatest forwars, whilst the back of the pelvis rises.
• Anterior pelvic tilt is caused by the shortening of the hip flexors and the lengthening of the hip extensors.
• The biggest cause of anterior pelvic tilt is sitting, as muscles become tight or inhibited.

Exercises

• Hip flexor stretch
• Glute bridge
• Kneeling leg lift
• Kickbacks
• Squat
• Runner’s lunge
• Butterfly stretch
• Plank

Posterior pelvic tilt

• The pelvis rotates backwards, causing the front of the pelvis to rise, whilst the back drops.
• It is caused by lengthened hip flexors and shortened hip extensors.

Exercises

• Cobra pose
• Lunges
• Hamstring stretch
• Superman stretch
• Leg raise

🪑 Sitting Posture

🧍‍♂️ Standing Posture