{"id":58187,"date":"2024-03-27T00:00:00","date_gmt":"2024-03-26T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/4-exercises-improve-your-posture\/"},"modified":"2024-03-27T00:00:00","modified_gmt":"2024-03-26T23:00:00","slug":"4-exercises-improve-your-posture","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/4-exercises-improve-your-posture\/","title":{"rendered":"4 exercises to improve your posture"},"content":{"rendered":"\n<p>It\u2019s not easy to improve your posture these days, with many studies confirming what\u2019s clear to see \u2014 <strong>the way we\u2019re sitting and moving is getting worse. Mobile phones, office jobs, commuting on trains and cars for long hours<\/strong>: they all add to aches, pains, and, potentially injuries.<\/p>\n\n\n\n<p><strong>Taking steps to improve your posture can benefit everything from organ and muscle health to your emotional state.<\/strong> And the good news is, you can start right now.<strong> Stand taller and improve your posture consistently and progressively by bringing these four exercises into your workout routine<\/strong>.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">TOP EXERCISES TO IMPROVE YOUR POSTURE<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; FLOOR BRIDGE<\/h3>\n\n\n\n<p><strong>Area improved: Shoulders<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start lying flat on the ground with the tops of your hands beside you, your knees bent and your feet shoulder-width apart.<\/li>\n\n\n\n<li>Push through your heels and exhale as you raise your hips from the floor, keeping your back straight.<\/li>\n\n\n\n<li>Slowly inhale as you lower your hips and back to the starting position.<\/li>\n\n\n\n<li>Repeat for 2 sets of 12 reps.<\/li>\n\n\n\n<li>Follow the steps above in <a href=\"https:\/\/vimeo.com\/191985986\/49919815f4\">this video<\/a>.<\/li>\n<\/ul>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; LEG RAISES<\/h3>\n\n\n\n<p><strong>Area improved: Core<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin lying on your back with your palms on the floor by your side.<\/li>\n\n\n\n<li>Embrace your core and exhale as you lift both legs off the floor, keeping them straight with your knees locked.<\/li>\n\n\n\n<li>Hold for 30 seconds.<\/li>\n\n\n\n<li>Inhale as you lower your legs to the starting position.<\/li>\n\n\n\n<li>Repeat for 2 sets of 10 reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; WALL ANGELS<\/h3>\n\n\n\n<p><strong>Area improved: Back<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet around 20 centimeters away from the wall, with your back, buttocks, shoulders and head against the wall.<\/li>\n\n\n\n<li>Keeping your spine neutral and your arms by your sides, draw your navel toward your spine and let the middle of your back touch the wall.<\/li>\n\n\n\n<li>Tuck your chin slightly to guide the back of your head to touch the wall (if this is too difficult try placing a small pillow behind your head).<\/li>\n\n\n\n<li>Now, reach your arms straight up, placing the back of your hands on the wall in a \u2018V\u2019 position.<\/li>\n\n\n\n<li>Bend your elbows as you slide your hands down the wall, bringing your hands above your shoulders.<\/li>\n\n\n\n<li>Continue to lower your elbows until you feel a stretch (not pain).<\/li>\n\n\n\n<li>Hold for 5 seconds then return to the \u2018V\u2019 starting position.<\/li>\n\n\n\n<li>Repeat for 10 reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; CHEST STRETCH<\/h3>\n\n\n\n<p><strong>Area improved: Neck<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin seated on the floor with your knees bent in front of you and your feet flat.<\/li>\n\n\n\n<li>Place your hands behind you with your fingers facing forward<\/li>\n\n\n\n<li>Softly bend your elbows and draw your shoulder blades backward, raising your upper chest while keeping your hips on the floor.<\/li>\n\n\n\n<li>Pull your chin back towards your chest until you feel a stretch below your collarbone.<\/li>\n\n\n\n<li>Hold for 30 seconds then release back to the starting position.<\/li>\n\n\n\n<li>Repeat for five reps.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Repeat these exercises over and over again and watch as you begin to stand taller and more confidently. If you want extra guidance to improve your posture, <\/strong><a href=\"https:\/\/evofitness.at\/en\/personal-training\/\"><strong>book in for a <\/strong><\/a><strong><a href=\"https:\/\/evofitness.ch\/personal-training\/\">personal tra<\/a><\/strong><a href=\"https:\/\/evofitness.at\/en\/personal-training\/\"><strong>ining session <\/strong><\/a><strong>with an EVO trainer, who can keep your form on point throughout.<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=en&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png\" alt=\"evo at trial cta 1day blog male\" class=\"wp-image-114637\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s not easy to improve your posture these days, with many studies confirming what\u2019s clear to see \u2014 the way&#8230;<\/p>\n","protected":false},"author":17,"featured_media":58188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"4 exercises to improve your posture | EVO Fitness","_seopress_titles_desc":"Modern life can create posture problems. Today, we bring you four exercises to help correct this issue and improve your posture.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[1057],"class_list":["post-58187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-exercises-posture"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58187","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58187"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58187\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58188"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58187"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58187"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58187"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}