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Listen Now: If you want to know more about how you can improve your posture, here are some of the best exercises you can do to get your posture up and running.
The exercise you should do is this: Place your hands on a bar.
Take one deep breath.
Hold for a few seconds, then exhale and repeat.
You should be breathing for 5 seconds and be able to hold that breath for as long as you want.
If you’re not sure what to do, you can try a simple breath-hold exercise that can be done with your fingers.
To practice, take your hands off the bar, and place them on a flat surface, such as a couch or a couch cushion.
Repeat with each other, slowly.
To make it easier, try holding the bar in your hands as you exhale.
The same holds work for the exercise you want above.
After each exercise, repeat the exercise.
This is a great way to improve your lung capacity and strengthen your pelvic floor muscles.
Another great exercise is this one you can perform as you are sitting: Sit on a couch.
Slowly lift one hand to your forehead and place it on the back of your neck.
Keep your other hand close to your body and place the other hand on the front of your chin.
Slowly lower your head until you feel a tingling sensation.
Then slowly repeat this for as many repetitions as you can.
To finish, lower your body to your knees and place your hands directly in front of you.
Repeat the exercise as many times as you need to.
You can use this exercise to strengthen your abdominal muscles as well.
When you’re feeling more relaxed, try doing one of these exercises to strengthen the lumbar spine: Place a folded towel or pillow on your stomach.
Lay it on your back and place one hand on your chest.
Place the other on your pelvis.
Lie down and place both hands on your thighs.
Keep each hand gently on your torso and lift your head to your shoulder height.
Repeat this movement as many as you like, for as much time as you feel like doing it.
You don’t have to do it all at once.
You could do it on a cushion or on a chair.
To strengthen your hip and knee joints, try this exercise: Place two towels or towels on your hips.
Place one hand over your groin, and the other over your inner thigh.
Keep both hands in your pelvises.
Lift your head and your hips back until you reach a 90-degree angle.
Repeat for as little as 15 repetitions.
When your posture is improving, repeat these exercises with your feet.
This will help your body breathe and feel more comfortable.
To improve your balance, try the exercise below: Place one folded towel on each foot.
Keep one hand close, resting on your heels.
Place your other on top of your feet, holding it in place.
With your feet together, slowly raise your upper body until your feet touch your ankles.
Slowly drop your lower body down to the floor, and raise your hips up.
Repeat as many reps as you’re able.
To relax your hips, you could try this: Put one folded sheet of towel or towel on your knees.
Place a pillow over your knees to support them.
Place both hands directly over your hips and lift them up.
Then, as you lower down, gently push down your legs until you’re sitting upright with your back straight.
Repeat until you are in a good, stable position.
To help your shoulders, try some of these drills: Sit up straight.
Hold a few breaths.
Then lower yourself slowly until your back is flat.
Then push down to your chest, keeping your arms behind your head.
Then bring your hands together and place a folded sheet over your shoulder.
Repeat slowly until you can sit up straight with your arms at your sides.
Then relax and breathe slowly.
Keep it simple.
Don’t overdo it.
But don’t stop doing them.
If your posture has improved, it’s time to go back to normal.
If not, keep working.
This exercise will help you strengthen your hips as well as your neck, and it will help the muscles of your jaw and your throat relax.
To learn more about the importance of breathing, check out this episode of the podcast, “The Real Techniques.”