Most injuries are caused by decompensation of the muscles. These decompensations involve overloading of muscles that, most of the time, end up suffering contractures or even fiber breaks.
Good posture will help you maintain good muscle compensation and keep you from injury for longer. In addition, it will allow you to have a good back balance and, therefore, good back health.
Learn how to improve your body posture with these 4 exercises that we propose.
4 exercises to improve your body posture
1. The swimmer
It is an exercise to tone and activate the muscles of the back, both in the dorsal area and in the lumbar area. Do it by following these steps
- Lie on your stomach, with your arms and legs straight, keeping your head looking at the floor at all times.
- Raise your torso and, simulating the swimming movement, bring your arms back and forth.
- Do three sets of eight reps each.
2. External rotation of shoulders
This exercise will help maintain good shoulder health and will help us avoid the anteversion position of the shoulders, so it will be very effective in maintaining a good upright position. Do it as follows:
- Grab a dumbbell in each hand and place them on either side of your hips.
- The hands are in a supine position, that is, facing the palm of the hands upwards.
- Perform outward rotational movements with your hands, keeping your elbows close to your torso and without lifting your shoulders.
- Concentrate on placing a good back position, to always execute the movement with the spine in a neutral position.
Perform 3 sets of ten reps with each hand.
3. Farmer’s walk
The farmer’s walk is an exercise that involves almost all the muscles of the body, since it requires the stabilizing muscles to maintain the correct position of the trunk. To run it:
- Hold two heavy dumbbells in each of your hands. These should be on the sides of the hips.
- Activate the abdomen and, maintaining an upright position, move forward without altering the position.
- Walk about 50 meters before resting and repeat it 5 to 8 times.
4. Halo with kettlebell
It is a rare exercise to see in weight rooms but very effective when it comes to working on body posture .
- While standing, hold a dumbbell or kettlebell with both hands.
- Pull it up and swing around your head with it.
- Maintain a good spine position and try to maintain the position without losing your balance.
Perform ten to twelve rotations in each set, for a total of about 3 sets.
Conclution
Body posture training is essential to avoid imbalances that lead to injury and ensure good muscle health in the long run.
Include these exercises in your bodybuilding routines to improve your posture and maintain the level of your workouts without having to stop due to injuries.
Reference
- Migala, J. 6 Exercises That’ll Seriously Improve Your Posture. For Dailyburn. (Revised January 2018).
