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3 Easy Exercises Getting to the Core of Good Posture

By Sara Butler

Core Exercises

Bad posture: It’s something your grandmother harped on you about for years. Now that you’re older, you probably realize that your grandmother was right -- posture is important, especially when it comes to spinal health.

To help prevent back pain you need good posture, it’s that simple. However, getting good posture does take some work on your part. Yes, you need to be mindful of your posture during activities each day but you also need to strengthen the muscles that help to support the spine, muscles often referred to as your core muscles.

Here are some simple exercises you can do no matter your fitness level that can help to encourage good posture.

The Core of the Core Muscles

Why are core muscles so important? It’s because the muscles that make up your core in the pelvis and trunk help you in many ways. Some of these ways include:

  • Improvement of stability and balance - Exercises that target your core muscles in the hips, lower back, pelvis, and abdomen help to improve your stability and balance.
  • Toning of muscles - You may be surprised how easy it is for core muscles to lose tone, especially if you spend a lot of time sitting each day. These exercises help to tone those muscles that improve how you look, along with how you feel!
  • Everyday tasks are easier - You use the muscles in your core to do a variety of activities, from tying your shoes to reaching a pan on the tallest shelf in your kitchen. Strong muscles in the core help you to complete these tasks and have better posture as you do them.

Three Easy Core Exercises

If you’re looking to strengthen your core to address issues with your posture, then you should give these easy exercises a try:

  • Planks - A plank is very simple. All you do is keep your body straight as you face the floor, propped up by your forearms and feet. Your knees and feet should be together with your elbows underneath your shoulders as you lift your torso and form a straight line from your heels all the way up to your head. Start by holding it for 10 seconds, then try to add on a few more seconds each time to challenge yourself.
  • Bridge - A bridge is a simple exercise that requires you to lie down on your back, making sure your feet are on the floor and your legs are bent at a 90-degree angle. Gradually raise your hips and lower back up off the floor, creating a straight line between your knees and your shoulders. Hold this position for five to 10 seconds each time.
  • Superman - Channel your inner Clark Kent as you lie on your front with your legs extended behind you and your arms extended in front of you. Raise your head and then your left arm and right leg, then hold for three seconds. Lower your arm and leg back down, then lift the right arm and left leg, holding again for three seconds and then lowering them back down.

See? These exercises are easy. They don’t require expensive equipment or even a gym membership -- simply do them in the comfort of your own home. As you feel your core muscles strengthen, you may find that holding proper posture is easier to do throughout the day.

If you have questions about exercises for your core muscles, or you want to challenge yourself a bit more, then talk to the chiropractors at The Joint Chiropractic today!

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