Workout of the Day: 6 Easy Exercises for Good Posture

Stretching the pectoral muscles against the wall

The exercise will stretch the muscles in the chest and front of the shoulders, which are often shortened and stiff in those who sit at the computer a lot. Stand sideways against the wall and place one hand on it. Lower your shoulder and swing your body away from the wall. Hold this position for one minute, then repeat on the other hand.

Hip flexor stretch

The rectus femoris and iliopsoas also need stretching if you sit most of the time.

Get on one knee, lay a rug so it doesn't hurt. Grasp the foot behind the standing leg with one or both hands and pull it to the butt. If you don't feel a stretch in the front of your thigh, squeeze your glutes to increase the stretch. Spend one minute on each leg in this pose.

Slow cat-cow

This exercise will help stretch your back muscles. Get on all fours with your palms under your shoulders. Slowly round your back, imagining how it bends vertebra by vertebra, starting from the coccyx and ending with the neck.

Then start moving back - arch your back, starting with the neck and ending with the tailbone. Take your time, feel each position. Do the exercise for a minute and then move on to strengthening movements.

Superman

The exercise will strengthen the muscles in the back of the body, which are in a stretched position while sitting. Lie on the floor on your stomach, raise your arms and legs straight and hold the position for a minute. Try not to lower your limbs to the floor, squeeze your buttocks.

Lifting the shoulder blades with support on the elbows

This exercise will strengthen your glutes, mid-back muscles, and the back of your shoulders. Lie on the floor, spread your arms out to the sides and place them on your elbows. Leaning on your hands, lift your shoulder blades off the floor and hold in position for a second to better load the muscles. Then lower your back to the floor and lift your pelvis, squeezing your buttocks. Alternate movements for a minute.

Side bar

This exercise will put good stress on your shoulder and core muscles. Leaning on your forearm and feet, stretch your body in one line, point the other hand to the ceiling. Make sure that the hips do not sag, and the whole body is in the same plane. Hold the plank for a minute and then repeat on the other side.

Perform this complex in the morning, as well as at any time of the day, when you feel that you are too late and want to warm up.