Why and how to strengthen your postural muscles?

Often little known or considered useless, many ignore the work of the postural muscles. Nevertheless, Play a key role in our sports goals but also (and above all) in Our daily well -being!

What is this?

Before getting to the heart of the matter, let’s take the time to define this term:

They allow you to have a certain stability since they are the ones who help us walk and stand straight. They go like this Prepare and anticipate each of our movements. Even before being made, they have the reflection to fight Keep the body balanced.

These stabilizing muscles are deep muscles which are in contact with the bones, under the layer of “superficial” muscles so called (such as biceps, triceps, quadriceps, etc.). On the contrary, the latter are directly visible under the skin, voluntarily more voluminous and urged.

What are the postural muscles?

The postural muscles extend from the chest to the lower part of the basin (the basin) and allow the junction between the top and the lower part of the body. They are therefore essentially in the center of the body, which is also called trunk or “the nucleus” as the American says.

He understands the muscles

Why strengthen postural muscles?

Do you remember their role? Help us move and stabilize the body. But for this, they must be quite toned and quite strong.

It is no longer a secret, the human body is not designed to remain inactive. He must move to work properly. But in the era of sedentary lifestyle and telework, we spend most of our time sitting.

Our postural muscles are therefore no longer urged and above all, they remain frozen in the same position for hours! Consequence? They can be attacked. This “muscular amnesia” can therefore cause many imbalances since it is too weak, These are other compensation muscles.

In this way, you will be able to do it Prevent many pains And adopts good daily reflections! In summary, working your postural muscles: go:

In short, you will strengthen your comfort and your general well -being … but that’s not all! Also participate in Improve sports performance. Having a better distribution of forces and a better balance, in this way you will discharge you unnecessarily and therefore you will optimize your energy to go further in your workout?

That is to say that we will carry out slow or even almost static movements and therefore will promote the quality of the realization. The goal? Become aware of your body, your musculature and feel the effort of the contraction.

This formation of “postural training” will therefore be carried out in particular through Muscular strengthening and stretching exercises.

Exercises around postural stability, which promotes balance They are also very useful! In this way, you will activate a greater number of muscles and in particular these famous deep muscles. This instability can derive the surface On which we practice physical activity, as in the case of swimming, horse guide, surfing or windsurfing.

It can also be voluntarily created during the creation of some reinforcement movements being only on one leg or thanks to Accessories Fitness like the Swiss ball for example – a kind of large swollen ball – or even straps.

By adding this type of variants to your movements, it will teach your body to train on unusual and above all uncertain surfaces. In the long term, this allows it work coordination, to strengthen its center of gravity and therefore to reduce the risk of injuries.

In addition, if you regularly practice impact sports such as running, tennis or a sport in which the rotation of the legs is important (such as handball or basketball), working on the stability of the ultra important joints. That’s why, I advise you to do at least this type of session once a week.

The discipline par excellence to work all the musculature of the bust? The pilates! In addition to bringing a true awareness of posture, it is a great way to improve its maintenance. It allows it Rebalancing muscle chains By strengthening the muscles too weak, to optimize the alignment between the pelvis and the spine, treating a certain pain in the back and in the pelvic region. Concretely, it is a series of exercises that allow Restore the stabilizing function of the deep muscles of the body. Pilates’ benefits are recognized at the work of these muscles.

At the same level, yoga also improves the flexibility of the spine, produces deep muscles and respiratory work.

3 simple and quick exercises to do on a daily basis

Here are 3 exercises that you can add to your daily training. As a warm or simply punctually they are ultra simple and ultra easy to make.

Exercise 1: Superman

1. Lying on the stomach, the arms extended above the head
2. Peel from the bust, the arms and legs simultaneously from the ground
3. Keep your head down, look to the ground
4. Keep this position for 10 seconds, then release
5. Repeat the movement ten times

Exercise 2: the boat

1. Begins in a sitting position
2. Flee to the legs, in order to bring the knees back to the chest
3. Start your arms in front of you
4. Then try to detach his feet from the ground keeping the balance
5. Keep the position for 15 seconds
6. Repeat the movement 5 times

Exercise 3: the advice

1. Put on the ground, in support of the front arms and feet
2. Be careful to maintain the alignment of the spine in the neck (the buttocks are not too high or too low)
3. Don’t forget to heal the abs
4. Keep this position as long as possible

I just introduced you Basic board, which is a highly recommended exercise when it comes to strengthening deep muscles. In fact, it is in a certain sense very effective as it allows you to affect the deep muscles of the abs and to relieve and avoid some disorders of the lower back. However, I advise you to pay attention to this movement because It also makes your shoulders work a lot.

To avoid this concern, I prefer to advise to make some variants of axes by adding some rotations of the sides to the left and right, for example. You can also put yourself in the position of the pump (to support the hands and feet) to reach one of the legs and the arm opposite to the latter, then alternate. Very effective to work on balance!

The questions I see regularly

3 videos to strengthen postural muscles

3 Exercises of daily wellness-15 minutes