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Unlock Your Best Posture: 5 Transformative Exercises from Divas Fitness in Gulshan-1, Dhaka, Bangladesh

Jan 18

4 min read

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In today's busy world, good posture is often neglected. Many people spend hours hunched over screens, which can lead to chronic pain and decreased mobility. However, addressing posture can have a big impact on how you feel and how you present yourself. If you're in Dhaka, Bangladesh, Divas Fitness in Gulshan-1 offers valuable lessons in posture correction through specialized exercises.


In this article, we will look at five transformative exercises that can help you achieve your best posture. Each exercise is designed to strengthen essential muscle groups, improve flexibility, and boost your body awareness. Let’s get started!


Why Posture Matters


Good posture is about more than just looking good. Proper alignment affects your physical health. It helps to keep your spine aligned, which reduces stress on your joints and lowers the risk of injury. Studies show that individuals with good posture are less likely to experience lower back pain, with one report indicating that almost 80% of people with poor posture suffer from chronic discomfort over time.


Moreover, good posture enhances breath capacity and supports digestion. Research has shown that individuals who maintain upright postures can take in up to 30% more air, leading to improved oxygenation and better focus. At Divas Fitness, the experts emphasize that correcting your posture can enhance your physical and mental state, transforming your confidence.


The Exercises


1. Cat-Cow Stretch


The Cat-Cow Stretch is a gentle yet effective way to enhance spinal flexibility while engaging your core. This dynamic movement promotes posture by supporting the spine's natural curvature.


How to Perform the Cat-Cow Stretch:


  1. Start on hands and knees in a tabletop position, with wrists under shoulders and knees under hips.


  2. Inhale, arching your back, lifting your head and tailbone towards the ceiling (Cow pose).


  3. Exhale, rounding your spine, tucking your chin to your chest, and pulling in your belly button (Cat pose).


  4. Alternate positions for 30 seconds, moving with your breath.


This stretch not only improves posture but also releases tension from the back and neck.


Close-up view of an exercise mat in a bright room setting
Exercise mat set up for a fitness class at Divas Fitness.

2. Wall Angels


Wall Angels are crucial for opening up the chest and strengthening the upper back, both of which are vital for maintaining good posture.


How to Perform Wall Angels:


  1. Stand with your back straight against a wall, feet about six inches away.


  2. Press your lower back, head, and shoulders against the wall.


  3. Raise your arms to shoulder height, bend elbows at 90 degrees, and slide your arms up and down against the wall.


  4. Repeat for 10-15 repetitions.


Doing Wall Angels regularly enhances shoulder awareness and helps reduce slouching tendencies.


3. Plank


The Plank is essential for core strength, crucial for maintaining good posture. A strong core supports the spine and helps you hold upright positions comfortably.


How to Perform a Plank:


  1. Lie face down and lift your body using your forearms and toes, keeping it straight from head to heels.


  2. Hold for 20-60 seconds, focusing on engaging abs and keeping your hips level.


For an added challenge, try side planks or forearm to reach planks.


High angle view of a fitness studio with exercise equipment
Fitness studio equipped for various exercises at Divas Fitness.

4. Thoracic Extension on a Foam Roller


The thoracic spine is vital for good posture. The Thoracic Extension on a Foam Roller mobilizes the upper back and can counteract negative effects from sitting.


How to Perform Thoracic Extension on a Foam Roller:


  1. Sit on the floor with a foam roller behind you horizontally.


  2. Lean back on the roller, positioning it under your mid-upper back.


  3. Place your hands behind your head, gently arch your back over the roller and open your chest.


  4. Hold for 15-30 seconds, breathing deeply, and repeat as needed.


This relaxing exercise is essential for improving mobility in the upper back.


5. Seated Row with Resistance Bands


The Seated Row with Resistance Bands focuses on the upper back muscles, helping maintain proper posture. By strengthening these muscles, you can counteract a rounded upper back.


How to Perform Seated Row with Resistance Bands:


  1. Sit with legs extended, placing a resistance band around your feet.


  2. Hold the ends with both hands, ensuring the band is taut.


  3. Pull the band towards your lower rib cage, keeping elbows close and shoulders down.


  4. Squeeze your shoulder blades together as you complete the movement.


  5. Gradually return to the start and repeat for 12-15 repetitions.


Simple Tips for Better Posture


In addition to these exercises, some daily practices can further improve your posture:


  • Adjust Your Workspace: Keep your computer screen at eye level to support a neutral spine and avoid hunching.


  • Take Movement Breaks: Stand up, stretch, and move around for a few minutes every hour to prevent stiffness.


Improving Your Posture the Right Way


Achieving and keeping good posture is an ongoing practice that requires effort and specific exercises. The five exercises from Divas Fitness in Gulshan-1 not only improve your appearance but help alleviate pain, increase endurance, and promote overall well-being.


Incorporating these exercises into your daily routine is a significant step towards achieving your best posture. Discuss your progress with your fitness instructor and remember, even small changes can lead to major improvements in your health and confidence. So start today and embrace a healthier, more confident you!


Eye-level view of a fitness class in session, showcasing participants engaged in posture exercises
Fitness participants focusing on posture improvement during a class at Divas Fitness.

Jan 18

4 min read

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