{"id":19140,"date":"2020-11-28T14:07:00","date_gmt":"2020-11-28T18:07:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=19140"},"modified":"2020-12-07T17:32:29","modified_gmt":"2020-12-07T21:32:29","slug":"exercises-for-better-posture","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/exercises-for-better-posture\/","title":{"rendered":"Exercises for Better Posture Using the Egoscue Method"},"content":{"rendered":"\n

Are you looking to improve your posture? What are some exercises for better posture according to The 4-Hour Body<\/em>?<\/p>\n\n\n\n

These exercises for better posture come from The 4-Hour Body<\/em>. Using the Egoscue method, these stretches for posture can help you straighten up.<\/p>\n\n\n\n

Keep reading for the exercises for better posture from the Egoscue Method.<\/p>\n\n\n\n\n\n\n\n

Exercises for Better Posture.<\/h2>\n\n\n\n

The Egoscue Method is a series of exercises designed to improve posture. <\/strong>To fix bad posture caused by working at a desk, do the following exercises 1-3 times after every 2-3 hours of sitting, and do all six exercises at least once every seven days.<\/p>\n\n\n\n

Exercise #1: Static back.<\/strong><\/p>\n\n\n\n

  1. Lie face up.<\/li>
  2. Put both your legs up on something. Your knees should be bent 90 degrees.<\/li>
  3. Stretch out your arms, palm up, with your thumbs touching the ground. Your arms should be 45 degrees away from your body. These stretches for posture should feel good.<\/li>
  4. Relax. Your lower back should be flat on the floor.<\/li>
  5. Stay in this position for five minutes. That completes the first of the exercises for better posture.<\/li><\/ol>\n\n\n\n

    Exercise #2: Static extension.<\/strong><\/p>\n\n\n\n

    1. Get into a crawling position. Your wrists, elbows, and shoulders should be in a line, as should your knees and hips.<\/li>
    2. Move your hands six inches in front of you.<\/li>
    3. Put your elbows where your hands were.<\/li>
    4. Make a thumbs-up shape with your hands and pull your thumbs away from each other.<\/li>
    5. Pull your hips towards your feet until your lower back arches.<\/li>
    6. Lower your head.<\/li>
    7. Stay in this position for 60 seconds. This is one of the stretches for posture.<\/li><\/ol>\n\n\n\n

      Exercise #3: Static shoulder bridge.<\/strong><\/p>\n\n\n\n

      1. Lie face up and bend your knees.<\/li>
      2. Put a pillow between your knees and squeeze it.<\/li>
      3. Lift your hips and back off the ground, still squeezing the pillow.<\/li>
      4. Stay in this position for 60 seconds. That completes the third of the exercises for better posture.<\/li><\/ol>\n\n\n\n

        Exercise #4: Active shoulder bridge.<\/strong><\/p>\n\n\n\n

        1. Follow the first two bullets of the static shoulder bridge.<\/li>
        2. Lift your hips and back up and down for 15 reps.<\/li>
        3. Do three sets in total. That completes the fourth of the exercises for better posture.<\/li><\/ol>\n\n\n\n

          Exercise #5: Supine groin progressive. <\/strong>(Shortform note: There are two versions of this exercise. One requires specialized equipment, and one can be done at home. We\u2019ve combined the instructions for a more robust at-home version.)<\/p>\n\n\n\n

          1. Create a loop\u2014for example, tie the legs of a pair of sweatpants together\u2014and hang it over a doorknob or chair.<\/li>
          2. Lie on your back, face up.<\/li>
          3. Put one foot in the loop with your leg straight. Your back should just be starting to arch. Adjust the loop height if necessary.<\/li>
          4. Put the other leg up on something. Your knee should be bent at 90 degrees.<\/li>
          5. Hold this position until your whole lower back is touching the ground (probably around five minutes).<\/li>
          6. Adjust the loop so your leg is a little lower and your back is arching again.<\/li>
          7. Hold the position until your back is flat again.<\/li>
          8. Adjust approximately every five minutes for 25 minutes.<\/li>
          9. Repeat with the other leg.<\/li><\/ol>\n\n\n\n

            Exercise #6: Wall sit.<\/strong><\/p>\n\n\n\n

            1. Stand with your back to a wall.<\/li>
            2. Spread your knees and feet hip-width apart. Point your feet straight forward.<\/li>
            3. Slide down the wall and move your feet away from it until your thighs are parallel to the floor. Your ankles should be a little forward of your knees, and every part of your lower back should touch the wall.<\/li>
            4. Stay in this position for two minutes.<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"

              Are you looking to improve your posture? What are some exercises for better posture according to The 4-Hour Body? These exercises for better posture come from The 4-Hour Body. Using the Egoscue method, these stretches for posture can help you straighten up. Keep reading for the exercises for better posture from the Egoscue Method.<\/p>\n","protected":false},"author":6,"featured_media":19928,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[16,7,43],"tags":[159],"class_list":["post-19140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-lifestyle","category-self-improvement","tag-the-4-hour-body","","tg-column-two"],"yoast_head":"\nExercises for Better Posture Using the Egoscue Method - Shortform Books<\/title>\n<meta name=\"description\" content=\"Do you need help with your posture? 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