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Improve your posture and reduce pain in the back with this simple exercise

3 serious reasons why you should care about your posture

Incorrect posture increases the risk of back pain, slipped disk, a feeling of tightness in the chest and poor blood circulation.

Correcting your posture can greatly reduce pain in the back, shoulders and neck.

Studies have shown that good posture reduces stress, improves hormonal balance, improves digestion, breathing, improves mental clarity and overall health.

Fortunately, there are simple ways by which we can improve and correct our posture. One simple and effective advice: more times to practice your muscles you use while you’re standing in a natural, beneficial position.


The exercise that you can do to strengthen these muscles is lying extensions back to the yoga position called a grasshopper (locust pose – shalabhasana).

Exercises performed gently and do only what is comfortable and what suits your personal options. If you have a sick back, do not forget to consult with your doctor before beginning any new practices.

Step 1: Lie on your stomach face down, with your forehead touching the floor.

Step 2: Extend your legs in front of you and spread them hip-width apart. Distribute weight evenly over the tops of both feet.

Step 3: Carefully lift the front of the body to the head. Do it slowly and just lift as high as you comfortably.

Step 4: Inhale and lift your head looking forward. On the exhale, lift your chest and hands. Keep your hands close to your body with palms down.

Step 5: Use your thigh muscles and lift your legs. Your weight should rely on the lower part of the ribs, abdomen and pelvis.

Stay in this pose for 10 seconds to one minute,depending on your ability.
Procedure repeat 5-10 times. Start slowly with short posture and gradually increase the length and number of repetitions each day as much as you can, while you feel comfortable.
This exercise will strengthen your back muscles, trunk and legs that will help you greatly improve your posture.

If you are more visual type, see the instructions in the video:

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