Fitness

9 exercises that can make your posture look like a ballerina

Having good posture is not only a matter of appearance, it also has many health benefits. Good posture keeps all muscles, bones and joints in proper alignment and helps release stress from your spine. Poor posture, on the other hand, can lead to headaches and back or neck pain.

Poor posture is not necessarily a bad habit, but it can be caused by muscles that are too weak or too tense. And if you know which muscles require special attention, it is very possible to correct your posture.

At Bright Side, we have researched and prepared this selection for our readers.

1. Stretching the corner
9 exercises that can make your posture look like a ballerina
Stretching the wedge opens the shoulder blades and chest and is something you can do anytime, almost anywhere.

Stand facing the corner of the room.
Step with one leg forward, keeping the knees soft.
Place your hands on the walls with your elbows slightly below your shoulders.
Lean to the corner, stretch the chest and shoulders.
Hold for 20 seconds and return to the original position.
Repeat 3 times.
2. Lifting of the lateral legs
9 exercises that can make your posture look like a ballerina
Although lateral leg lifting is normally included in a lower body workout routine, it is also effective in maintaining good posture. By paying attention to your back, keeping your head up and opening your shoulders during this exercise, you strengthen your back muscles and also get into the habit of tightening your back during daily movements such as walking and lifting.

Stand straight with your hands on your hips.
Shift the body weight to your right side, keeping your back straight and lifting your left leg.
Bring the leg to its original position.
Repeat 10 times on your left leg then 10 times on your right leg.
Repeat the cycle 3 times.
Use a chair or wall for more stability if you need it.
3. Stretch of the bent knee triangle
9 exercises that can make your posture look like a ballerina
Stretching the bent knee triangle opens the shoulders and chest and also helps relieve lower back pain.

Spread your feet.
Turn your left foot 90 ° while making sure your knee is aligned with the center of the ankle.
Bring your arms up to shoulder height, open your chest and shoulders and keep your head up.
Bend the left knee bringing the front hand forward and down and the rear hand up.
Gently turn your head towards your right hand.
Hold for 1 minute and slowly return to the starting position.
Repeat 3 times.
4. Stretching the Puppy
9 exercises that can make your posture look like a ballerina
Another great exercise is stretching the puppy’s pose if you need to relax and open your shoulders.

Start by putting your hands and knees by placing the shoulders directly on the wrists and the hips above the knees.
Advance your hands by lowering your forehead and chest to the ground.
Make sure you don’t feel any tension on your neck.
Hold this position for 1 minute and slowly return to the starting position by walking with your hands towards your knees.
Repeat 3 times.
5. Cat-cow stretch
9 exercises that can make your posture look like a ballerina
The cat-cow stretch massages your spine, opens the chest and shoulders and releases tension in the neck, torso and shoulders.

Start by putting yourself on the hands and knees, placing the shoulders directly on the wrists and the hips on the knees.
Drop your belly towards the floor while looking towards the ceiling.
Arch your spine toward the ceiling while looking down.
Repeat the movement for 1 minute.
6. Stretching downward facing dog
9 exercises that can make your posture look like a ballerina
The downward stretch of the dog is another large opening in the shoulder and upper back that also strengthens and aligns the back muscles.

Start by putting yourself on the hands and knees, placing the shoulders directly on the wrists and the hips on the knees.
Tuck your toes in and lift your hips.
Keep your ears in line with your arms.
Hold the position for 1 minute.
Slowly bend your knees and return to the original position.
Repeat 3 times.
7. Cobra stretch
9 exercises that can make your posture look like a ballerina
The cobra pose is a gentle stretch for your shoulders and chest and strengthens your back.

Lie on your stomach, hands extended and elbows