With our 6 tips, you can achieve a healthy posture

Posted on fitness

You can be fit and trained like an Olympic athlete, but if you hang your shoulders forward, crouched in a chair, or sink behind the wheel, you still get into trouble. We have a few tips on how to improve your posture.

1. Sit up straight and pay attention

There is a reason for a sagging posture: It is comfortable. You get used to “slouching around” and your muscles lose strength. Over time, muscles and connective tissue tighten and this can lead to pain.

Our tips: In the beginning, a healthy posture won't seem comfortable, but targeted training of the core and glutes and the back extensor will soon change that. Crunches are best for strong abs — but follow our tips for the right technique.

Lie on your back with your knees bent, feet flat on the floor at hip width. Choose a comfortable position for arms and hands. When doing so, avoid clasping your hands behind your head as you will pull your head forward too much. The spine should be in a straight line.

Roll up towards your knees until your shoulders are about 10 cm off the ground. Hold this position for a few seconds and then slowly roll back down. With 12 crunches, you can achieve the optimal effect.

2. Tilt the basin

The buttocks stick out backwards and a hollow back forms? High heels, belly fat and pregnancy increase this effect. The result is serious pain in the lumbar region.

Our tip: Strengthen your lower back and core muscles with the notorious plank position.

Lie on your stomach and prop yourself up with your forearms and toes. Raise your hips and form a straight line from head to toes. The gaze is focused on the floor, the abdominal muscles are tense. Hold for five to ten seconds and repeat 8-10 times. (If it's still too heavy at the beginning, you can rest your knees on the ground to slowly build up the necessary strength).

3. Exude pride

Round shoulders and neck and sunken posture? There is no better trick for the basic ballerina pose than the good old imaginary thread on your head that pulls you upwards.

A perfect posture means relaxed shoulders, a retracted stomach and evenly distributed weight. The head should be in a natural position, not tilted back, forward, or sideways, and the knees should be loose and relaxed.

Our tip: Stretching exercises for the chest area are ideal to open up the chest and counteract the dreaded curve in the shoulder area. Clasp your hands behind your back and stretch your shoulders back and down. Don't try to move your hands up behind your back—focus on opening and extending your chest and shoulders.

4. Stand on both legs

When standing, do you sometimes lean the weight on one side and push your hips outwards? It may look casual, but it also puts excessive pressure on one side of the lumbar region and hips.

This incorrect posture is particularly common when carrying heavy bags on one shoulder or when mothers carry their child on one side of their hips.

Our tip: A bridge is the ideal exercise to train your buttocks and lower back. Lie on your back with your knees tightened and your feet shoulder-width close to your buttocks, flat on the floor. Raise your hips so that there is a straight line between your knees and shoulders. While doing so, tense your abdominal muscles and buttocks a bit. Dissolve this position in a controlled movement and return to the starting position. 8-10 repetitions.

5. Do it like the swan

Whether you sit at a computer all day or are constantly bent over your smartphone, the risks are the same: a tight chest and, after a while, a round back in your upper vertebral area. This entails back and shoulder pain that you can avoid.

Our tip: The rowing machine is your best friend for that. It stretches the chest and strengthens the middle back. Do not extend your knees completely and ensure the correct back and neck position. Lean back in a controlled movement and hold this position while you pull the rowing handles towards your body.

6. Switch on the motor

The correct posture when driving is not only important for the reasons already mentioned — it also contributes significantly to safety. The safety system in the car is designed for people in the correct posture. The better the sitting position, the better the safety system works in an emergency.

Adjust the seat carefully to keep the right distance from the pedals and steering wheel. If you need to lean forward or stretch your feet, the seat is too far back. If you bend over the steering wheel, the distance is significantly too small.

Our tip: Always keep your back on the backrest and adjust the headrest so that the distance between head and backrest is no more than 10 cm. Improve your posture between rides with yoga exercises. Find out about yoga classes at your gym and treat yourself to a yoga session at least once a week to stretch and strengthen your muscles.

Posted on fitness