Good body posture not only helps you prevent frequent injuries and discomfort, but also increases self-confidence, promotes physical appearance and helps you gain elegance. That is why, today, we bring 10 exercises to improve the posture, working the muscles involved in it, in the best military style.
Using the 1946 Army Field Manual as a guide, we present 10 simple exercises that you can do at any time and wherever you are, to work the muscles that will help you achieve good body posture …
Turn the arms forward and up fully extended and at the same time, take off the heels of the ground, holding on tip toe. Lower the arms extended slowly down the sides of the body and simultaneously, support the heels on the floor to culminate in a standing position, just as at the beginning of the exercise.
Stand, lean your torso forward about 60 degrees, relax your shoulders and let your arms fall down. Slowly lift your arms up the sides of your body and back, while gently retracting your chin. Hold for a few seconds and lower your arms in a controlled motion, without too much arching of the lumbar spine.
Standing, touch both shoulders on the same side, arms in front of the chest and elbows facing down. Bring your arms to the sides and back, keeping your elbows by the trunk. At the same time, retract your head and try to stretch it up. Hold for a few seconds and return to the initial posture.
On your knees, with your palms behind your head, tilt the trunk forward. With your torso still bent, straighten your back and bring your elbows and head back before returning to the starting position.
Sitting on the floor, knees bent and feet resting in front of the body, tilt torso forward and extend both arms forward. Without moving the trunk, bring the arms up and back, then return to the starting position.
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In ventral decubitus that is, lying face down on the floor, bring the hands to the shoulders with elbows on the sides of the body. Turn your arms outwards and backwards, while still flexing your elbows, and at the same time slightly raising your head and back high. Hold the position for a few seconds and return to the initial posture.
Standing, with the trunk leaning forward about 45 degrees, take off the elbows of the trunk and raise them so that they are perpendicular to the body and at the height of the shoulders. Bend your elbows and bring the hands forward of the body, with the palms facing down and the thumbs in front of the shoulders. From there, extend your elbows and bring your arms slowly back. Return to home position.
Standing, with the trunk slightly tilted forward and elbows flexed and on the sides so that the toes touch the shoulders, make small circles with the elbows, without mobilizing the hands of the shoulders. Keep elbows up and back repeatedly in a controlled manner.
Stand, with your torso slightly bent forward, extend your arms to the sides of your body, so that they are placed at shoulder height, palms up. Make small circles with your arms, beginning by moving your hands slowly up and back. Repeat as many times as desired.
Stand with your hands clenched in your fist, extend your arms above your head and from there, lower your elbows down the sides of the body to bring your hands to the shoulders, slowly and repeat.
With these exercises will be worked muscles involved in a correct body posture consisting of having the head aligned with the back, flat abdomen, shoulders slightly back but without tension, chest high and relaxed, slight lumbar curvature and Knees straight but not rigid.
To acquire a good posture, these are 10 exercises that you can do, to train the postural muscles in the best military style.
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