The Perfect Exercise To Fix Poor Body Posture


As the human race moves more and more towards jobs that involve sitting and staring at computer screens for long periods of time, back pain and problems with posture have been on the rise.  Proper posture is important and three big reasons why include:

  • Without proper posture, you are at greater risk for back pain, slipped discs, tightness in the chest region, and weak blood circulation.
  • Practicing correct posture will greatly decrease back, shoulder, and neck pain.
  • It has been shown that proper posture helps reduce stress hormones, and improve digestion, breathing, mental clarity, and overall image.

back pain

Fortunately, we have been studying and creating new ways to help improve and correct our posture.  This posture in particular comes from yoga; it’s simple and effective, making it one of the best exercises you can do to help your back muscles.

Remember when practicing this pose that you should only be extending your body to limits that are within a margin of comfort.  If this pose is too intense or seems like you might hurt yourself doing it, then trying a modified version might be beneficial.

Diving Swan

Initial position. Lie on your stomach and leaning on the arms, lift your chest off the mat. Elbows should be pushed forward and placed wider than shoulders and the hands should be touching. Legs and toes are extended.

  • Breathing in, straighten the elbows and raise them to the sides on level with the shoulders and then raise your chest even higher. At the same time, lift slightly both legs off the mat;
  • Breathing out, roll forward onto your belly, as shown on the last illustration;
  • Breathing in, roll back into the intended position. Repeat 5 times, accompanying the rolls forward with exhalation, and the rolls back with inhalation.

Make Sure You:

  • This exercise uses the abdominal muscles to provide stability to the spine and limit forward tilt of the pelvis which will prevent pain.
  • In this position use your spine extensor muscles to lift the chest and legs extensor muscles to raise your legs off the floor.
  • While rolling forward, tighten the extensor muscles from the hips, lift your legs up and swift your weight forward to bring your chest to the mat.
  • The next step of the Diving Swan, reverse the movement: lift your chest up with your spine extensor muscles. Bring the legs down slowly but don’t touch the floor.
  • Keep a mental image of your head, torso and hips like your rocking in a rocking chair but on the floor.

Alternative Variant

Diving Swan can also be performed by raising his hands above the head rather than keeping them wide apart, as shown in the illustration above. The same hand position is maintained on the reverse roll as well. This increases the load of spine extensor muscles, but also helps to maintain a uniform curvature of the spine during the rolls.

Additional Notes

The Diving Swan exercise increases tone and muscle endurance of the spine and leg extensors. The aim of the exercise is similar as with the Stomach Rolls – maintaining a balanced position of the spine when performing various body movements in space, but the level of difficulty is much higher, because there is no support from the hands. In this regard, intensive work of many different muscle groups is required, including the abdominal muscles, which reduce the burden on the waist during the hyperextension of the spine.

With the Diving Swan you will strengthen your back muscles. When practiced regularly, this exercise will help you get rid of round back and discomfort in the spine and give you an optimal posture. Office workers and anybody who tends to sit a lot will find this exercise very helpful in alleviating problems and symptoms associated with prolonged sitting. Just make sure you start slowly and give yourself time to perfect the exercise. You can do this exercise before going to bed and after waking up for a strong and flexible back.



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