I have always had a good posture but due to some changes in life I use my body differently at many tines a day and I belive this will change my posture if I do not do regular excersice (my lower back feels tired nowdays)
What advices do you have?
I don’t know about posture but when I hurt my back a little while ago I found yoga and Pilates both very helpful.
Seated Rows, Bent Over Rows, deadlifts and squats
It’s good to have someone who knows proper form to show you these as well. They’re some of the best exercises, but if you do them wrong they can fuck you up. Deadlift is my favorite lift of all time.
Farmer’s carry.
Highly underrated.
Tai chi, yoga, pilates are regular targets.
Planks
I do pulling exercises (back muscles), reverse crunches or leg raises (lower abs), and hip thrusts (glutes)! Also: stretches to open up the chest, neck stretches, lunges to stretch the front hips (hip flexors).
I try to do these every day or every other day. It doesn’t take much time. I’m not trying to build anything. It’s about good habits and maintaining strength in muscles that tend to weaken with prolonged sitting. All I really need is a resistance band - which has the added perk of being able to bring it on vacation:)
I found soto zazen helpful here, learning how to sit still for several hours useful in getting to know basic body mechanics.
I still do rudimentary kung fu, tai chi, chi gung and aikdo bits I’ve picked up from good teachers over.
Swimming also useful as a full body, but low stress on joints, option.
The weather is grim here much of the year but even a few hours barefoot at the beach, park, garden helps get the feet working too.
Walking also a useful skill to work on.
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Thanks,
I noticed earlier today, fat fingers I think, and switched it back. I imagine I will now exist as a kinda cyborg on the fediverse for a bit.
Reverse planks, dead hangs and seated wall angels
Yoga: the Fish for instance.
Get a backpack that fits well.
Always carry a full liter of water in a heavy bottle in the bag.
It will remind you to keep your shoulders back and your abs tight.
