Good posture not only helps prevent injuries and frequent discomfort, but also, increases your self-confidence, encourages the physical appearance and helps you to gain elegance. That is why, today, we bring 10 exercises to improve posture, working the muscles that are involved in the same military style.
Using as a guideline the Manual of field of the army of United States, dating back to the year 1946, we present 10 simple exercises that you can do at any time and wherever you are, to work the muscles that will help you achieve good posture:
Turning the arms forward and up fully extended and at the same time, take off the heels of the ground, holding in toe.
Lower your arms slowly spread over the sides of the body and simultaneously support heels on the ground to culminate in a position, as at the beginning of the year.
Standing, tilt the torso forward about 60 degrees, relax the shoulders and drop the arms down.
Slowly lift arms by the sides of the body and back, while it retracts smoothly Chin. Hold a few seconds and lower arms with a controlled movement, without bow too much lumbar spine.
Standing with both hands touch shoulders on its side, with arms in front of the chest and the elbows down.
Bring your arms to the sides and back, keeping the elbows next to the trunk. At the same time, pull the head and try to pull it upward. Keep the position a few seconds and return to the initial position.
Knees, the palms of the hand behind your head, tilt the trunk forward.
With the torso still tilted, right back and take the elbows and head back before returning to the starting position.
Sitting on the floor, with knees bent and the feet in front of the body, tilt the torso forward and extend both arms toward the front.
Without mobilizing the trunk, bring arms up and back, to then return to the starting position.
In ventral decubitus, that is, lying face down on the floor, take hands towards shoulders with elbows by sides of the body.
Rotate arms outward and backward, while bending your elbows, and at the same time, lift your head and upper back slightly. Keep the position a few seconds and return to the initial position.
Stand, with the trunk tilted forward about 45 degrees, loosen the elbows of the trunk and lift them so that they are perpendicular to the body and the shoulder height. Bend your elbows and bring the hands forward of the body with the Palms down and thumbs against the shoulders.
From there, extend the elbows and bring the arms slowly backwards. Return to the start position.
Standing trunk slightly leaning forward with elbows bent and sides so that your fingers touch your shoulders, make small circles with your elbows, without mobilizing the hands of shoulders.
Bring your elbows up and back again in a controlled manner.
Standing with the torso slightly inclined forward, extend arms at the sides of the body, so that is located at the height of the shoulders, with the palms of the hands facing up.
Make small circles with your arms, beginning by moving the hands slowly upward and backward. Repeat as many times as desired.
Standing with hands closed in a fist, extend arms above head and from there, descend elbows by sides of the body to bring your hands toward shoulders, slowly and repeat.
With these exercises will work muscles involved in a correct body posture which consists, own the head aligned with the back, flat abdomen, shoulders slightly back but without tension, chest high and relaxed, a slight curvature of the lumbar and the knees straight but not rigid.
To acquire a good posture, these are 10 exercises that you can do, to train postural muscles in the military style.