Exercises for good posture – Health

We often feel pain in the body as a result of incorrect posture in front of the computer when working or when watching TV or mobile phone.

Most of the time we don’t notice them, but we notice the inconvenience they cause us later; from contracture of the neck, pain in the back, in the shoulders, in the waistwhich take time to disappear and which affect our daily life.

However, there are various physical activities that focus on proper body posture and represent a real before and after in our physical and mental health.

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According to Diego Castagnaro, Deputy Director of the Kinesiology and Physiatry Specialty at the Barceló Foundation, physical activity focused on posture has a beneficial effect on health, in breathing, functionality and energy saving for sitting or standing.

Good posture allows us to rest better and carry out daily activities without discomfort or fatigue, avoid pain and all this has a positive effect on our mental health

“This makes us rest better and carry out daily activities without discomfort or fatigue, avoid pain, and all this has a positive effect on our mental health.” In addition, any regulated physical activity has benefits for blood circulation, which is good for the heart and brain,” he points out.

by itself good posture helps us maintain positions without suffering from fatigue and in “power-saving mode”. This happens because the various sensory receptors collect information about the postural variations of the body in relation to the environment and send it to the brain via the central nervous system so that it adapts and thus maintains the correct balance.

Any perturbation of information coming from one or more sensory input pathways forces the body to adapt to this “wrong” information in order to maintain balance and upright posture, causing postural syndromes and malalignment of the system. This manifests itself in fatigue, migraines, vertigo, dizziness and musculoskeletal pain, mainly in the lumbar spine,” explains Castagnaro. Therefore, it is essential to do physical activity focused on posture to avoid this type of disorder.

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According to the kinesiologist before any physical activity should be evaluated with a medical and kinesiology posturethe gait, the footprint of each person to indicate which are the right exercises or physical activity for each occasion.

In general, it ensures that any physical activity that is symmetrical – such as rowing or swimming, walking, cycling – is recommended for working on good posture.

In addition to breathing exercises on the floor, sitting or standing, guided by kinesiologists, help maintain proper postureimprove self-awareness, relaxation of certain muscle groups, so by perceiving these modifications they help to record postural changes and correct them.

For Dr. Rocio Cavalle, general practitioner at Medifé, there is a close connection between the habits we follow on a daily basis and physical activity aimed at improving posture, well-being and quality of life.

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Practicing postural physical activity significantly increases strength, flexibility, bone density and strengthens bone and muscle structure

“Practicing physical activity with a postural habit in mind significantly increases strength, flexibility, bone density, and strengthens bone and muscle structure, subsequently improving posture,” he says.

Similarly, increases muscle mass and helps maintain body weight and reduces symptoms of depression, anxiety and stress and reduces the risk of autoimmune diseases.

Some of the physical activities that improve posture and prevent injuries are found in yoga, pilates, stretching, bodybuilding, swimming and ballet.

Those activities that promote better posture will always bring benefits. For Diego Castagnaro, on a bodily level, the main ones are avoiding muscle fatigue, reflex and adaptation contractures, headaches, lumbar pain and improving respiratory mechanics. It also makes us feel less tired. And on a psychological level?

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“Living with pain, poor rest, inability to perform daily activities properly, reduced work capacity and demotivation generate increasing discomfort, which turns into irritability, linked to other risk factors and can trigger depression,” says the kinesiology specialist.

Runner’s pose can be done at different levels of intensity.


This practice is one of the most recommended as it performs stretches and positions that seek balance and alignment of the body. In combination with breathing exercises, it allows relaxation on a physical and mental level, removes tension in muscles and joints, relieves pain and increases flexibility.


Promotes strength, balance and flexibility. Tones and strengthens muscles. “Something very important about this practice is that it works on the muscles of the back, which helps to support the spine better. In this way, incorrect postures that cause pain and even musculoskeletal injuries are avoided,” explains Cavale.


Stretching also helps improve posture and relax muscles and joints. They not only reduce muscle tension, but improve and accelerate blood circulation, increase the possibility of movement and strengthen ligaments and tendons. Stretching controls and reduces postural changes due to imbalances between muscle groups.

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“Although it may seem contradictory, weight (strength) exercises performed correctly and in moderation, with strictly correct technique, precise movements and techniques, contribute to improving postural hygiene,” explains Cavale. They should be done with proper alignment and posture and with balanced weight distribution. Improves body posture by strengthening the lumbar muscles with a reduction in low back pain, a very common reason for medical consultation.


This type of exercise strengthens the muscles of the back and abdomen, which favors the support of the spine and helps to keep it upright. “This activity allows for all kinds of movements in the water, making the resistance soft and impact-free. It increases cardiorespiratory capacity, strength, resistance, elasticity,” says the specialist in general medicine.



Strengthen your abs and lower back with exercises that help keep your body aligned. When practiced by adults, the spine is stretched and strengthened and there is an improvement in the flexibility of the ligaments and joints, in addition to increasing cardiorespiratory capacity and improving balance.

The Nation (Argentina) – GDA
Twitter: @LaNacion

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