Poor Posture? Try This 15-Minute Posture Workout By Kayla Itsines

Having a good posture can provide you with several health benefits. A good posture means having a neutral spine. If you have a good posture, the muscles surrounding the spine are going to be balanced and will support your spine equally. To check if you have a good posture, rest your feet flat on the floor when sitting. Distribute weight evenly on both hips. Your back should be straight. Shoulders should be back but relaxed. Ears should be aligned with collarbones. Having a good posture can help in preventing back pain, headaches, neck and shoulder pain and also increase your energy levels.

Workout for a good posture

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Celebrity fitness trainer Kayla Itsines, in one of her recent posts Instagram, shares a posture workout that can be especially for help for those in desk jobs.

People in desk jobs are at risk of poor posture and back pain
Photo Credit: iStock

Also read: Do You Have A Sitting Job? Know Ways To Move More At Your Desk Job

The workout can be done anytime, anywhere and can help you function more effectively and reduce the stain on your muscles and ligaments.

The workout includes a total of five exercises that can help in improving your posture with regular practice.

Also read: Experiencing Back Pain While Working From Home? Expert Explains Top Mistakes You Should Be Avoiding

Exercises to improve your posture

• Abs to Child's Pose - 10 reps (5 each side)
• Four-Point Arm & Leg Extension - 20 reps (10 each side)
• Single-Leg Glute Bridge - 20 reps (10 each side)
• Scapular Push-Up - 12 reps
• Alternating Superman - 20 reps (10 each side)

Do 3 rounds of the exercise. It is not going to take you any more than 15 or 20 minutes!

View this post on Instagram

POSTURE WORKOUT ⠀⠀⠀ For the ladies who are sitting at a desk all day or are generally just trying to improve their posture, here is an at home workout that you can do anywhere to improve and maintain your posture. ⠀⠀⠀ So what are the benefits of having a good posture? Sitting and standing with proper alignment will allow you to work more efficiently with less strain and fatigue on your ligaments and muscles. You may also notice reduced back pain, reduced headaches, better form during your workouts and increased energy levels. ⠀⠀⠀ Let's get started! ⠀⠀⠀ Abs to Child's Pose - 10 reps (5 each side) Four-Point Arm & Leg Extension - 20 reps (10 each side) Single-Leg Glute Bridge - 20 reps (10 each side) Scapular Push-Up - 12 reps Alternating Superman - 20 reps (10 each side) ⠀⠀⠀ 3 rounds ladies!! SAVE this workout and let me know how you go in the comments below! ⠀⠀⠀ www.kaylaitsines.com/SWEATchallenge ⠀⠀⠀ #BBG #BBGathome #SWEATathome #postureworkout

A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 7, 2020 at 4:51am PDT

Other exercises you can do in order to improve your posture are:

• Bridges
• Russian twists
• Hip flexor stretch
• Side planks
• Downward dog yoga pose
• Forward bends
• Surya namaskar

For improved mobility and an overall fit and flexible body, do work on improving your posture.

Also read: Getting Back Pain Or Knee Pain In Your 20s And 30s? Follow These 10 Tips To Strengthen Your Bones

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.