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If you want the longer look that only great posture can give you, then you might want to start a yoga practice. Yoga poses can lengthen your spine, which may have become compressed or cramped through years of slouching. Continued poor posture can also lead to an over-rounding of the upper back, called kyphosis, and a pronounced sway in your lower back, which is known as excessive lordosis. Practice these yoga moves to lengthen your spine. But for them to be effective in the long term, you have to keep vigilant over your standing and seated posture.
Stand on the floor or a yoga mat with your feet 6 inches apart in preparation for a standing forward bend to lengthen your spine. If you're at home, practice this move in your bare feet; or, if you want to take a minute to practice this stretch at work, just slip off your shoes. Inhale and bend your knees slightly, and as you exhale, bend forward from your waist. Don't worry about form. The idea is to create length in your spine and by letting your arms and head hang free, your inhalations and exhalations will naturally deepen the stretch and create more space between your disks. Practice this yoga move, sometimes called Rag Doll, for two minutes in the morning and in the evening.
Lie on your stomach on a yoga mat or a rug for a back bending pose that will shorten and strengthen the muscles of your upper middle back. It's not enough to lengthen your spine if the muscles in your back are not strong enough to keep you from slumping forward. Locust pose strengthens the muscles that hold your shoulder blades in their proper place, which is down your back instead of up toward your ears. From your position on the floor, actively stretch your legs away from you. Curve your tailbone down to avoid compressing the disks in your lower spine. Arrange your arms along your sides and place your hands palms down. On an exhalation, lift your head, shoulders, chest, arms and legs off the floor. Breathe normally in this pose for up to one minute and then release back to the floor. Practice Locust once a day.
Sit tall in a loose cross-legged position on the floor. A long spine and a strong back will benefit from the addition of ease of movement. Practice this gentle twisting move that will keep your spine flexible. Inhale, and on your exhalation, slowly twist from the waist and turn your upper torso and head to the right. Place your left hand on your right knee and place your right fingertips on the floor behind your right buttock. Inhale and return to the center. Exhale and repeat the twist to the left. Perform this twist very slowly up to 10 times per side.