{"id":3687,"date":"2023-01-16T18:47:14","date_gmt":"2023-01-16T23:47:14","guid":{"rendered":"https:\/\/fisioterapiaenplaya.com\/?p=3687"},"modified":"2023-01-18T10:47:31","modified_gmt":"2023-01-18T15:47:31","slug":"5-ejercicios-para-mejorar-tu-postura","status":"publish","type":"post","link":"https:\/\/fisioterapiaenplaya.com\/en\/5-ejercicios-para-mejorar-tu-postura\/","title":{"rendered":"5 Exercises to improve your posture"},"content":{"rendered":"

A good body posture not only helps you prevent injuries and frequent discomfort, but also increases your self-confidence, enhances your physical appearance and helps you gain elegance, as well as prevents back pain, the appearance of the hump, future discomfort in the lumbar area, cervical pain and dorsal hyperkyphosis (also known as hunched back).<\/p>\n

If you want to improve your posture, you have to take into account the spine, since it has three curvatures: in the neck, in the middle back and in the lower back. A correct posture maintains these three curves, but does not increase them. To achieve this, the head should be upright over the shoulders and the shoulders should be aligned with the hips.<\/p>\n

There are exercises of a few minutes that, done correctly and habitually, can help to maintain a correct posture.<\/p>\n

EXERCISE 1 : THE CHILD'S POSTURE<\/strong><\/h2>\n

\"\"<\/a><\/p>\n

    \n
  1. To do this posture, you must be on your knees and sit on your knees on your knees.<\/li>\n
  2. It is necessary to maintain a deep breath at each<\/li>\n
  3. The torso should be leaned forward and the arms should be stretched out towards the<\/li>\n
  4. Performing this exercise both mornings and evenings for 5 minutes is recommended.<\/li>\n<\/ol>\n

    EXERCISE<\/strong> 2: CAT-COW POSTURE<\/strong><\/h2>\n

    \"\"<\/a><\/p>\n

      \n
    1. This exercise should be performed by lying on a mat in a four o'clock position.<\/li>\n
    2. The hands are below the shoulders and<\/li>\n
    3. Inhaling deeply, the lower back curves and the head is lifted, the upper back is opened.<\/li>\n
    4. With exhalation, the head lowers, the abdomen retracts and the spine arches (imitating cats when they stretch).<\/li>\n<\/ol>\n

      EXERCISE<\/strong> 3: PELVIC ELEVATION<\/strong><\/h2>\n

      \"\"<\/a><\/p>\n

        \n
      1. To strengthen the lower back, simply lie down with your arms alongside your body and keep your knees<\/li>\n
      2. The pelvis should be lifted gently while contracting the upper back. The key supports to avoid losing balance will be the feet and the upper back.<\/li>\n
      3. It is recommended that the elevation be maintained for at least 20 seconds.<\/li>\n<\/ol>\n

        EXERCISE<\/strong> 4: COBRA POSTURE<\/strong><\/h2>\n

        \"\"<\/a><\/p>\n

          \n
        1. You lie on the floor face down with your legs straight and your toes on the floor.<\/li>\n
        2. Put your hands next to your chest on the Inhale and keep your hands lightly on the floor.<\/li>\n
        3. Lifts the head, shoulders, and upper part of the head and shoulders.<\/li>\n
        4. Hold for five Exhale and return the body to the ground.<\/li>\n<\/ol>\n

          EXERCISE 5: MOUNTAIN<\/strong><\/h2>\n

          \"\"<\/a><\/p>\n

            \n
          1. In this posture you stand up straight, with your feet the width of your legs apart.<\/li>\n
          2. Roll the shoulders forward and backward,<\/li>\n
          3. Lift your chest, and tuck your chin in towards the<\/li>\n
          4. Look straight ahead and raise your arms to the side of your head with your palms facing your head.<\/li>\n
          5. Inhale and hold the pose for 10 minutes.<\/li>\n
          6. Exhale and slowly bring your arms back to your sides.<\/li>\n<\/ol>\n\n\n

            Consistency and the correct execution of these movements<\/strong> are key to better posture.<\/strong> If you have any doubt or muscular discomfort, do not hesitate to contact us via WhatsApp.<\/p>\n\n\n\n

            <\/p>","protected":false},"excerpt":{"rendered":"

            Una buena postura corporal no s\u00f3lo te ayuda a prevenir lesiones y molestias frecuentes, sino tambi\u00e9n, incrementa tu auto-confianza, favorece el aspecto […]<\/p>\n","protected":false},"author":7,"featured_media":3696,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[],"class_list":["post-3687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia"],"acf":[],"yoast_head":"\n5 Ejercicios para mejorar tu postura - Fisio Playa<\/title>\n<meta name=\"description\" content=\"Una buena postura corporal no s\u00f3lo te ayuda a prevenir lesiones y molestias frecuentes, sino tambi\u00e9n, incrementa tu auto-confianza.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fisioterapiaenplaya.com\/en\/5-ejercicios-para-mejorar-tu-postura\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Ejercicios para mejorar tu postura - 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