10 exercises for a better posture
Our strength gradually decreases as we get older. After the age of 20, it diminishes by an average of four percent per decade. This is not only reflected in our performance but can also eventually become physically noticeable. Gravity suddenly seems to have a stronger effect and our posture gets worse as a result. The individual “gears” no longer optimally interlock, giving rise to musculoskeletal disorders. With these ten exercises, we provide you with the tools to fight this effectively.
Caterpillar walk
Clawing movement with the toes to activate the soles of the feet and entire muscle chain.
Anterior thigh muscles
Bottleneck stretching according to Liebscher & Bracht
Stretches the large thigh muscles, which are prone to tightening and shortening and consequently causing knee problems.
Bottleneck stretching according to Liebscher & Bracht
Bottleneck stretches are active and passive stretching stimuli, strengthening and activating impulses. A single exercise lasts a total of 2 min 10 sec and helps to loosen up tension in the muscles and fascia.
This is how it works:
Step 1: Do passive stretching for 30 sec.
Step 2: Actively stretch with your maximum force for 10 sec and then immediately assume the passive stretching position for 20 sec. Repeat this step two more times.
Step 3: 10 sec active stretching using your own force.
Cross band walk
Strengthens the neglected abductor and adductor muscles, which improves knee stability, among other things.
Hip lift
Strengthens the dorsal chain, which is particularly prone to weakening if you do a lot of sitting.
Abdominal stretch
Bottleneck stretching according to Liebscher & Bracht
Loosens tense structures in the abdominal and hip area.
Hoover with shoulder blade movement
Static strengthening of the torso stabilisers with dynamic activation of the shoulder girdle.
Thoracic spine roll-up on a Swissball
Mobilizes and strengthens the back extensor muscles.
Stretching chest / arm / shoulder muscles
Bottleneck stretching according to Liebscher & Bracht
Stretches the chest, shoulder and arm muscles, which are prone to shortening and rotating inwards.
Wall slide
Strengthens the external rotators of the shoulders and shoulder girdle stabilisers.
Reverse fly
Strengthens the external rotators of the shoulders and shoulder girdle stabilisers. Activates the correct posture.
This selection of exercises comes from TATKRAFT Creative Training, a team of personal trainers, and will get you back into shape and thus ensure a better quality of life. You can find out more about TAKTKRAFT Creative Training and the various services they offer under: www.tatkraft-training.ch
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