As many people today spend their days sitting hunched over in front of computer screens, it is only natural that their posture often takes a turn for the worse. Poor posture can lead to a variety of unwanted symptoms, such as muscle twinges, increased propensity for injury, and physical symptoms like headaches. Some posture exercises can also result in an increase in height.
Posture and Height
Attaining (or regaining) a level of good posture can naturally help you improve your height. Most posture deformities involve kyphosis, which is an unnatural hunching of the spine, coupled with a jutting "head-forward" position. Restoring your spine to its natural length and alignment will literally allow you to stand taller.
Pelvic Shift
Kyphosis can be caused by overly tight hip flexors coupled with inhibited glutes, so reversing that condition can help you regain your natural height. One simple exercise to do this is called the pelvic shift. Lying on your back with your knees bent to a 90 degree angle with your arms at your sides, thrust your pelvis upwards until your body makes a straight line from head to knees. You should feel a strong contraction in your butt muscles. Repeat this for a total of 15 to 20 repetitions.
Importance of Stretching
Adopting a regular and general regime of stretching is crucial to your continued improvement. You should aim to increase your maximal range of motion while stretching, using several sets of progressively intense exercises. Aim to stretch at least three times a week for 15 minutes per session, going through a series of basic stretching positions. Find a link in the Resource section to get started.
Sample Exercises
An exercise that can help keep your spine in its natural alignment is called the pelvic tilt. While standing with your hands on your hips, rotate your pelvis forward until you feel a contraction in your glutes and a stretching in your hip flexors (the muscles at the top of each leg directly in front of your hips). Hold this hip-forward position for 10 to 20 seconds, also repeating throughout the day to keep you conscious of your body alignment.
Performing the chin glide can help to curb a tendency to unnaturally jut your neck out forward, improving your height by restoring your head to its rightful position--directly atop your neck. Gently tuck your chin inward and "push" your head back between your trapezius muscles (the muscles connecting your shoulders to your neck.) Hold this position for five to 10seconds, repeating it at various intervals throughout the day to reinforce positive neck alignment.
Another exercise to stretch out your spine is called the Dry Land Swim. Lie face down on the floor with your arms and legs fully outstretched. Raise both your left arm and your right leg off the floor simultaneously, holding them both about six inches in the air. Slowly lower and alternate sides. Repeat for a total of five to 10 holds on both sides, gradually working your way up to 20 second holds.
The Other 22 Hours
To permanently improve your posture you will need to make a conscious effort to hold your body in proper alignment even when you are not "officially" working out. At a very basic level, this means sitting at your computer with your back straight and chin tucked and walking without slouching at all times. Posture improvements can only be solidified with chronic attention to small details like these.
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