Good Lifestyle

Let's be honest, we all work too hard and usually in a hunched position on a laptop. We know it's bad for us, that we simply can not help it. We sit with a bad posture day and day after day, then we can not say that we are surprised, we are rather annoyed by what our back hurts, how far our neck and shoulders are stiff and how stiff Our posture is rigid. It's not just an office work that influences this. You get the same result by driving, lifting heavy bags, carrying children in your arms, and even spend hours on your phone scrolling over Twitter, Facebook, Instagram. All these factors contribute to poor posture. But we are here to talk about about 7 exercises that can help you solve bad posture.

1. Stretch of the mural shoulder
A lot of time the cause of bad posture are too tight muscles. You must stretch them. So, first of all let's try to release our shoulders. It's a very easy exercise to do. Just stay next to a wall, put a hand on your shoulder, then try to go back to face the wall so your arm is behind you. Do not push yourself too hard, simply feel stretching for about 15 seconds at a time. Repeat on the other side.

2. WALL DOWNDOG
This stretch is supposed to help you relax not only the steep shoulders, but also a stiff chest too. Just stay with your face to the wall, put your hands on the wall and the gap until you are in a position as in the photo. Press the palms in the wall and stretch down.

3. POSING CAT / COW
You probably know the cat / cow installation if you have already done yoga. It is a good way to stretch and strengthen your back muscles. It's easy to do and we recommend doing it daily and do some representatives at a time. The goal is to move your spine in both directions and really feel all the muscles in your back.

4. WALL ANGEL
This exercise helps you straighten and strengthen your back. This will also show you the actual range of movement you are supposed to have in your shoulders. Just stay in the back on the wall with your arms stretched on the side. Then fold your arms to the elbow. The goal is to have both your elbows and back of your hands touching the wall. Now try moving your arms up and down into this folded position while touching the wall. It's more difficult than it seems to do everything while keeping your elbows and hands touching the wall.

5. High board
The boards are ideal for strengthening your kernel and a strong core means that you will have a better posture. A high board just means that you do it on your hands instead of your elbows. Start with doing it for 30 seconds at a time and increase it over time.

6. Superman
Strengthening your back back is essential for a good posture. If your back is strong, you will find it much easier to keep a good posture without really noticeing it. Superman is a great exercise to strengthen your back. Just extend you to your front, arms in front of you. Lift your arms and legs as if you are Superman. Hold the installation for 10 seconds. Relax. Repeat.

7. Gluet bridge
Glause bridges are not just good for your glutes. It is also an excellent exercise to do to resolve bad posture and strengthen your back. Lie on the back, with your legs folded at the knees. With your feet firmly planted on the floor, lift your body so that it forms a straight line, as in the photo, hold it there for a second or two, then you reduce. Make 15 repetitions at a time, rest, repeat.