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4 Exercises to Improve Your Posture and Spine

Woman working out at home

Good posture is not just important for looking good, but it can also save you from many bone issues—especially those related to your spine. Proper posture also reduces the stress on your muscles and prevents any health risks. But most of us are in the habit of slouching. You must’ve noticed that your muscles start to ache while slouching. Here are 4 healthy exercises you can do to reduce slouching and improve your posture.

 

Forward Fold

This is a common pose recommended to those that work long office hours. The pose helps release built-up stress in your muscles. But what many don’t know is that it’s also excellent to improve your posture as well.

You simply need to stand upright with your feet slightly apart. Not bend forward and bring your hands to touch your toes. It’s alright if you can’t touch them properly. Hold this pose for 1 minute, then relax for 30 seconds, and repeat.

 

Child’s Pose

This pose is specifically recommended to straighten your back and improve your posture. Sit on a flat surface with your lower legs folded under and your toes touching the floor. Bend forward while extending your hands. You should try to extend your hand as much as you can to maintain tension. Place your forehead on the floor to avoid neck pain. Hold this pose for 5 minutes while taking deep breaths and repeat a few times a day for surprising results.

 

Cat-Cow Pose

Personal trainer guiding a man

The cat-cow pose stretches your muscles, massages your spine, and relieves tension in your torso. Balance your weight evenly between your hands and knees. Take a deep breath and drop your abdomen downwards while extending your spine.

Your spine should resemble a smiley face. Now exhale gently while arching your back towards the ceiling and tucking your chin under your chest. Repeat this exercise a few times to relax your muscles.

 

High Plank

Planks are generally harder to maintain, but with enough practice, you’ll get the hang of it. This pose will also help get rid of stiff muscles and would relax your hamstrings and glutes. In the long run, you’ll also develop good core strength.

Get on all fours, and straighten your legs. Now lift your heels, raise your hips, and straighten your back. Hold this position for a minute and repeat after 30 seconds.

If you want to up your fitness game, become a certified fitness trainer with us. We, at W.I.T.S. Education, offer multiple fitness programs like health trainer programs, group fitness trainer programs, and exercise instructor programs to people passionate about helping others with their physical fitness. Check out our certifications or contact us today.

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The Pre-Requisites to Becoming a Personal Trainer Everyone Should Know

A trainer helps her client squat

Becoming a certified personal trainer offers easy access to different facilities and allows you to stay on track with your fitness goals. While the idea of becoming a personal trainer might sound simple, in order to succeed, you’ll need a strategic plan followed by consistent action. If you’re interested in personal training, here are some things to keep in mind:

 

1. Make Sure You Meet the Basic Requirements

To be eligible for the World Instructor Training Schools Personal Trainer Certification, candidates must be 18 years and older with a high school degree or GED. Candidates will need to complete a cardiopulmonary resuscitation (CPR) certification and an automated external defibrillator (AED) course to provide at the end of their national exams.

 

2. Conduct Online Research to Find a Suitable Program

If you’ve met the above requirements and are a fitness enthusiast, the next step is to choose the best certification program. Consider an NCCA accredited program as they are renowned as the industry leaders in health and fitness. W.I.T.S. Certified Personal Trainer is the only NCCA Accredited certification that tests in written and practical skills. Employers want trainers that are more than book smart. Performance is key to success!

A trainer motivating her client to do push ups.

3. Get Your Study Material Ready

Once you’ve chosen the right program for you, it’s time to gear up and get the study materials. At World Instructor Training Schools, we offer HD quality recorded video lectures and recorded practical lab video demonstrations to help students learn hands-on skills. These programs will teach you to role-play and master all skills while also focusing on exercise analysis, program design, and more. Our in-person labs make a difference in your long term career choice.

 

4. Keep the Passion Alive

If there’s one thing fitness teaches us, is that if you love that feeling then sharing it with others will drive you to succeed too. If you want to become a certified personal trainer, you need to work your best each day. This career can help you change your and your client’s life for the better. You will need that constant drive and dedication for a healthy lifestyle.

 

Want to become a certified fitness instructor? We’ve got you covered! At World Instructor Training Schools, we take pride in offering a wide range of top-quality certifications and renewal courses. Our fitness trainer programs are recognized as a leading course in the area, and we go above and beyond to ensure that our students make the most of it. Check out some of our personal health trainer programs, personal fitness trainer certification, fitness instructor certification, exercise instructor certification, and more. You can also register for a FREE information webinar or the next certification session today!