Good body posture is a big confidence booster, say several research studies. It displays energy, confidence and high self-esteem. Every day, the human body undergoes a variety of postures. We hold our body in a particular position while standing, sitting, lying down, walking or exercising. This not only impacts our physical appearance and the energy we exude, but is also critical to health and well-being. Following the right posture means the body’s alignment is good, and there is minimal strain on muscles and ligaments. This prevents back, neck pain, and shoulder strain. Slouching adversely affects digestion and other bodily functions. Moreover it’s beneficial to constantly change body posture.
It’s important especially for children to develop good body posture from young age. Try these simple exercises to improve body posture. Incorporate them into your family’s daily exercise routine.
#1 ELBOW PLANK
Keep both elbows on the floor (use a soft mat under your elbows), feet together, resting on toes. Keep body tight and flat, squeeze your glutes, head neutral and look at the floor. Hold for 30 seconds, and do three sets. Gradually, increase to 1 minute.
#2 Front support plank and leg raises
Take the push-up position, with shoulders over your wrists. The distance between palms should be the same as between your shoulders. Keep your core tight, and raise one leg to shoulder level. Hold for 10-15 seconds, then switch legs. Repeat three times for each leg.
#3 Hollow body hold
Lie on your stomach; raise hands above the thighs. Raise both legs to 15-30 degrees. Hold for 15 seconds, then relax. Repeat three times.
#4 Inclined and Declined Plank
Inclined plank. Take the support of a wall. Place hands on the wall, with body in a diagonal position. From palm to toes, body should be in one straight line. Tuck head between shoulders. Keep body tight and hold the position for 10-15 seconds. Relax. Repeat five times.
Declined plank. Place your hands on floor and feet on the wall, take a diagonal position and keep body in a straight line. Hold for 10 seconds. Repeat five times.
#5 Cat and camel hold
Get on your elbows and knees, with elbows above palms and knees directly below your hips. Arch your back and lift head for the ‘cat’ position, hold for five seconds, then make your back hollow, with head between shoulders for the ‘camel’ position. Hold for five seconds. Repeat ten times.
#6 Stretch stand
Stand with your back touching the wall. Ensure lower back is fully touching the wall. Stretch hands forward, stand on your toes, and keep body tight, with head in neutral position. Hold for 30 seconds. Repeat twice.
#7 Arch up hold
Lie on your stomach. Stretch hands forward, with ears touching your hands, and raise hands and shoulders off the floor. Keep legs together, lift them 6-10 inches off the floor. Hold for 20 seconds. Repeat three times.
For a standing posture which exudes confidence follow these guidelines:
- Keep spine in a neutral position, without excess arching.
- Shoulders are held back and not slouching.
- Chin is up, parallel to the floor.
- Arms are comfortably hanging.
- Feet support the body, with weight evenly distributed.
(Kabir Mondal is a gymnastics coach at Art Corner Gymnastics Academy, Bengaluru)
