Today, a sedentary lifestyle has become one of the most significant threats to health. After all, we spend a large portion of the day in front of screens, seated in chairs that often lead to a slouched posture that we adopt without realising. Therefore, strengthening the back, the core and the upper body is not merely about appearance, but a vital necessity to compensate for so many hours spent sitting and to restore our body’s natural alignment.
To achieve this change, you don’t need to devote endless hours in the gym; instead, plan small doses of movement throughout the day and maintain consistency. In this regard, holistic trainer María Giner suggests in a video that we incorporate short but effective routines into our daily lives, taking advantage of pauses to reconnect with the body.
Thus, the expert asserts that it is possible to ‘improve your posture and strengthen your back’ through simple exercises that remove the barriers of lacking equipment or time to go to the gym. Specifically, Giner suggests focusing consciously on the upper body, because “you will manage to strengthen your arms, shoulders, chest and back”, critical areas that tend to be affected by inactivity.
2 exercises to Improve Posture
She therefore encourages us to practise two simple exercises with the aim of achieving a ‘strong back and better posture’. Additionally, María Giner notes that by performing these opening and strengthening movements, ‘you will improve your posture and, as a result, your cognitive function, your mood and your memory’.
The trainer invites us to practise “two of my (exercises) favourite ones that require no equipment”, which are designed ‘for you to do at any time’ of the day. These are movements that can be performed in any space, so there are no excuses.
Fluid Inverted Press-Ups
It is an exercise that combines stretching with hip mobility and work for the back, chest and arms.
- Get into the Balasana yoga pose, with the tips of the toes together, knees wide apart, and the back extended with the arms reaching forward.
- Begin the movement forwards, bending the arms and bringing the chest towards the floor as far as possible, as if you were crawling.
- When your head passes your hands, lift the torso slightly and straighten the arms as if rising from a push-up.
- Return with the arms straight, bringing the hips back again, finishing in the Child Pose – Balasana –.
Dynamic Superman
It’s an exercise that doesn’t resemble the Pilates ‘Superman’ plank because it targets the core, but as an arm movement with greater reach.
- Lie face down on the floor with the arms and legs spread in a V position.
- From that position, lift your arms and legs off the floor simultaneously, supporting yourself on the centre of your body.
- Holding yourself in the air, bring the arms back to position them beside the hips, then return.
- Lower arms and legs to the floor again and repeat the movement, resting the head to one side each time.
When performing the exercise, Giner emphasises a fundamental technical tip to protect the cervical region: ‘Keep your shoulders away from your ears!’. This will help ensure proper muscle activation and prevent injury.
