Sitting at a desk for extended periods can wreak havoc on your posture. From neck and shoulder pain to lower back issues, staying in one position for too long can lead to various health problems.

One of the best ways to improve your posture is through exercise – specifically, the plank.

What is the plank?

The plank is a bodyweight exercise that requires no equipment and can be done virtually anywhere, including at your desk. It is a static hold exercise that targets the core muscles, which includes the abs, lower back, and glutes.

Proper plank form involves keeping the body in a straight line, from head to heels, with the elbows or hands on the ground.

How does the plank improve posture?

Improved core strength is the main benefit of doing planks regularly. A stronger core means better stability and support for the spine, leading to improved posture.

Planks can also help to activate the muscles in the shoulders, helping to prevent the hunchback posture that can develop from long hours spent seated at a desk.

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How to do the plank correctly

To perform the plank, follow these steps:.

1. Start in the high plank position with your hands directly under your shoulders.
2. Engage your core, squeeze your glutes, and keep your back straight.
3. Hold the position for as long as you can, aiming for 30 seconds to start.
4. Lower yourself down onto your forearms or elbows if you need to modify the exercise.
5. As you progress, try increasing the duration of the hold or try more advanced variations such as side planks or plank jacks.

Tips for proper form

To get the most out of your plank, follow these tips:.

• Keep your elbows or hands below your shoulders and your wrists in line with your elbows.
• Avoid letting your hips sag down or raise up too high.
• Focus on keeping your neck and spine in a neutral position.
• Breathe deeply throughout the hold.

Other ways to improve posture

In addition to doing planks, there are other things you can do to improve your posture while working at a desk. These include:.

• Investing in an ergonomic chair that supports your back and neck
• Ensuring your computer monitor is at eye level
• Taking frequent breaks to stand up and move around
• Stretching your shoulders and neck regularly

Conclusion

Improving your posture takes effort, but incorporating planks into your fitness routine can make a significant difference.

Along with other posture-improving habits, such as using an ergonomic chair and taking breaks to move around, you can minimize the negative effects of prolonged sitting and have better overall health in the long run.