| By :
Michel Maling
Correcting bad posture is not difficult if you have the right exercises, and know what your posture faults are. First of all you will need to assess your posture. You will need to have two photo's taken of yourself, one from the side and one from the front in a form fitting outfit. First look at your ear. It should be in line with the mid point of your shoulder. If you can see your shoulder blade, then your shoulders are definitely too rounded. Do your hips tilt forward? If your lower spine is over arched, then you have an anterior pelvic tilt. Make sure that your shoulders are level with each other. Look at your knee caps, do they point inwards? You are duck-footed if your feet point out more than ten degrees. Here are some posture exercises that you can do to improve all aspects of your posture. Duck Feet If you have duck feet, your oblique muscles and hip flexors are weak. A good way of correcting this is to get into a push up position with your hands on the floor and your feet up on an exercise ball. Think about not rounding your back as you tuck your knees underneath you and use your feet to roll the ball towards your arms and then slowly back to starting position. Try to do two or three sets of six to twelve reps daily to see an improvement. Pigeon Toes If you are on the opposite end of the scale and have pigeon toes, you could have weak gluts. This exercise should help. Lie on your one side with your knees bent in front of you and keeping your heels together, lift your top leg separating your knees and hold the leg up before replacing. Do about two or three sets of twelve reps daily. Anterior Pelvic Tilt If your hips tilt forward, then as I mentioned before your hip flexors are tight. Kneel on your left knee and place your right foot in front of you with your knee bent at ninety degrees. Push your hip forward until you feel the stretch in the front of your left hip. Squeeze you butt muscles on your left side until you feel the front of your hip stretching comfortably. Next reach upwards with your left arm and stretch to the right, holding for thirty seconds. Do this sequence three or four times on each side. Elevated or Raised Shoulders If your shoulders are lifted, the muscle running from your ribs to your shoulder blades is weak. Sit tall in an upright chair with your hands next to your hip and the palms on the chair. Use your hands to push on the chair until your butt lifts of the chair seat. Hold for five seconds and do about two or three sets of twelve reps daily. Rounded Shoulders If your shoulders are rounded, then there are weaknesses in your trapezius. The trapezius is the muscle that spans your upper back. Lie face down on the floor with each arm at a ninety degree angle out to the side. Raise both arms by pulling your shoulders back and feel as though you are squeezing your shoulder blades together. Try not to change the angle of your arms. Hold for five seconds and repeat two to three sets of reps of these daily. Head too far forward If you ear is in front of your shoulder blade, then your head is too far forward, and the muscles in the back of your neck are stiffer than they should be. Move only your head and drop your chin down and in towards your breastbone. Feel the stretch in the back of your neck and hold for five seconds. Do this exercise ten times a day for maximum effectiveness. Doing the above good posture exercises will soothe your postural pain and get all your body parts moving in the right direction. For more on posture and alignment, visit: http://balletdancing4u.blogspot.com.
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