In this column, in the series of “Ultra Training,” I will be sharing with you my 4 main STABILITY exercises you can perform anywhere & anytime.
Why is it important to have a good posture?
1. Health aspect: less back pain / injury
2. More of everyday comfort and efficiency
3. Psychological aspect: more confidence & better self-image
- One of the key causes for gaining and preserving a good posture is high self-awareness. An example for that would be to look at the mirror while observing and correcting the posture.
- When you perform the following exercises, try to find a point you can focus on to increase your stability.
Exercise # 1 – Tree, Hands High
Stand tall with your arms straight up, pressing your palms together above your head. Shift your weight onto your right leg and press the bottom of your left foot onto your right thigh. Stay here for at least 5 seconds. If you are advanced, close your eyes to challenge yourself. Then, try the same thing on the other side.
Reps: 5 (each side)
Time: 5-15 seconds
Exercise # 2 – Kneeling Balance
Start the exercise on all fours with your hands directly under your shoulders and your knees directly under your hips. Maintaining your balance, slowly reach out with your right arm as you extend your right leg in the opposite direction. You should feel like you are stretching both ways.
Reps: 15-30 (each side)
Time: 5-15 seconds
Exercise # 3 – Quadruped with Leg Lift
Stand tall and shift your weight onto your left leg and press the bottom of your right foot onto your right thigh. Put your hands on your hip and knee for support. Stay here for at least 15 seconds, while inhaling and exhaling deeply.
Reps: 3-5 (each side)
Time: 15-30 seconds
Exercise # 4 - High Lunge Arm Up
Stand with your feet shoulder-width apart, your weight on your heels. Lift your leg and step in an elongated stride. As your foot touches the ground, bend your leading left knee, keeping your hips low and raising your left arm high, pointed to the sky.
Reps: 5-10 (each side)
Time: 10-20 seconds