6 bad postures that can be corrected with exercise

Bad posture can hinder physical beauty. In addition to congenital factors and some bad habits, bad posture is also closely related to weak corresponding muscle strength in the body. The following 6 bad postures are highly targeted and practical, simple and easy to do, so you may want to give them a try.

1. Leaning your head forward while walking

Forward head tilt is caused by stiff muscles at the back of the neck. It is recommended to stretch the muscles at the back of the neck, but only move the head and the chin towards the lower breastbone. Hold the position for a count of 1 to 5. Do this 10 times a day.

2. Hunchback

Hunched chest is mainly caused by incorrect sitting posture and desk working for a long time. It is recommended to lie prone on the floor or mat, with your arms at right angles, fingers spread, and shoulders pulled back. Hold this position for 5 seconds. This counts as one movement. 12 times constitute a set. Complete 2-3 sets a day.

3. Protruding belly

In fact, it is pelvic tilt, which is mainly caused by excessive tension in the hip flexors. It is recommended to kneel on your left leg, place your right foot on the ground in front of your body, and bend your knee. Press forward until you feel a stretch in the left side of your hip. Tighten your left gluteus until you feel a comfortable stretch in the front of your hip.

Raise your left arm and stretch it toward the right. Hold the position for 30 seconds per movement, and do it 3 times on each side of the body.

4. Shrug your shoulders and shrink your neck

Weak muscles in the chest from the ribs to the shoulder blades are the main cause of shrugging shoulders and retracting necks. It is recommended to sit up straight in a chair, with your arms hanging straight down, palms facing down, and your hands resting on the chair. Without moving your arms, push yourself up, lift your hips off the seat, and support your upper body.

Hold the position for 5 seconds to complete 1 movement. 12 times constitutes a set of movements, and 2-3 sets should be completed every day.

5. Pigeon-toed feet

Weak gluteal muscles can cause pigeon-toed feet. It is recommended to lie on your side with your knees bent at 90 degrees and your heels together. Keep your hips still and lift your upper knee as high as possible. Hold the position for 5 seconds, then return your knee to its original position to complete one movement. 12 times constitutes a set of movements, and 2-3 sets should be completed on each side every day.

6. Flat feet

Weak obliques and hip flexors can lead to flat feet. It is recommended to choose a push-up position with your feet on the steps. Do not bend your lower back, bend your knees, hook your feet forward with force, then return to the starting position to complete 1 movement. 6-12 times constitute a set of movements, and complete 2-3 sets per day.