With today’s work habits of sitting at a desk, using smartphones and living a sedentary lifestyle, poor posture is very common. When you slouch, tilt your head forward and round your shoulders, it looks bad and can also result in back pain, muscle fatigue, problems with joints and decreased ability to move freely.
The encouraging thing is that doing focused exercises can truly reap great results. Here, we review the 10 best exercises to enhance your posture, build core strength and get your spine back in place. If you work remotely or prefer to feel better and be taller, it’s hard to beat these exercises.
1. Plank
What it does: The plank very effectively strengthens your core. Having a strong midsection helps keep your body upright and your spine straight.
Instructions for doing it:
Begin your plank in a forearm or high plank shape.
Make sure your spine remains height-wise from head to foot.
Work your abs, glutes and thighs during the exercise.
Hold the pose for a time, depending on your skill level, for either 20 or 60 seconds.
Workout 3 sets 3 times or so per week.
2. Cat-Cow Stretch
The reason it helps: This movement imitates yoga and helps to stretch the spine properly, working on both your back and abs.
Here’s how it works:
Get down to your hands and knees with your back straight and body in a tabletop position.
Take a breath in, arch your back and tilt your head up (cow).
Let out a breath, round your body and bend your chin inwards (cat).
Do the moves for about 1–2 minutes.
Time: Can be done everyday or just after your workouts.
3. Wall Angels
The benefit: Wall angels strengthen the upper back and shoulders which helps reverse rounded shoulders.
The steps to follow are explained here.
Rise up so that your back is touching a wall.
Raise your arm so that it looks like a letter "W."
Keep them attached to the wall and slide them gradually up into a “Y” form.
Return and do the exercise for 10–15 times.
Schedule your workout 3 to 5 times over the same week.
4. Bird-Dog
How it helps: Engaging your core, lower back and glutes is important for good posture, so the bird-dog targets all of them.
What to do:
Reach a tabletop position first when working in the plank.
Raise your right arm and your left leg simultaneously.
Return to a straight spine and use your core muscles.
Count for 2–3 seconds and then come back to where you started.
Do the same steps on the opposite ear as well.
Do 2–3 sets with 10 slow pull-ups on each side.
5. Glute Bridges
The reasons: If our glutes are weak, it can make our posture worse and can also bring lower back pain. Benefits of glute bridges include making your back and hips stronger and straightening your pelvis.
Here’s how to organize your closet:
Go onto your back and put your knees comfortably up with your feet apart at hip level.
Press onto your heels as you pull up your hips.
Squeeze your glute muscles when you reach the top.
Go down gradually and do between 15 and 20 reps.
3 sets done 3 times a week.
6. Chin Tucks
How it helps: Pulling in your chin decreases your forward head curve and works out your neck and upper spine muscles.
Steps to follow:
Align your spine when either sitting or standing.
Slowly move your chin back so your face appears fuller.
Pause for 5 seconds and then release your muscles.
Work out 10 times, twice or thrice, daily.
7. Cobra Stretch
The stretch increases the length of the spine and lifts the chest, both helpful against the bad posture caused by slouching.
How is it done?
lay on your stomach, with hands under your shoulders.
Moving from the hands, lift up your chest and get yourself off the floor.
Lie your hips down and look toward the ceiling.
Hold on in the down position for at least 15 and up to 30 seconds.
Do the exercise 3 times every day.
8. Reverse Dumbbell Fly exercises
The reason it matters: By using your back and rear deltoids, you can pull your shoulders back and into proper alignment.
The technique you should use:
Either stand upright or sit, holding a dumbbell in your hands.
Depress your hips and make sure your back does not curve.
Bend your elbows a bit as you put your hands to the sides of your body.
Decrease your body by a few inches and perform 10–12 repetitions.
Scheduling your session: twice or thrice per week.
9. Using stand rows with a resistance band
Why it’s helpful: Rows strengthen your back and lats, allowing you to correct your posture.
Retract or pull your tail to the side.
Secure a resistance band on a stable wall, door or something similar.
Straighten your back and grab the band with your elbows close to you.
Move your shoulder blades towards each other.
You should repeat 3 sets of 15 exercises 3 times a week.
10. Dead Bug
The reason it works: Doing this core exercise strengthens your abs and helps you control your spine.
Instructions for doing this:
Sit on the floor with your lower legs bent and your arms in positions straight above your head.
Extend your right arm and left leg at the same time, ensuring your back doesn’t round.
Go back to the beginning and do it the other way.
Repeat each exercise 10 times on each side, with 3 sets.
Further Ways to Help Boost Posture
1. Always Bear in Mind Your Posture When You Are Active
Often notice how you feel inside your body. Is your back curved inward at the shoulders? Are you leaning forward with your head? Mindfulness practice can slowly help you adjust your posture.
2. Correct Your Workpost
Keep your screen in front of you, your lower back is up against the chair and your feet should be flat on the floor. Simple changes in your workstation can have a large effect.
3. Stretch Regularly
Strained hip flexors and hamstrings can change the position of your pelvis and spine. Make sure to stretch everyday.
4. Sleep Smart
Choose a supportive pillow and do not lie down with your stomach flat. It is best for your spine to sleep either on your side or on your back.
Conclusion
Good posture changes more than how you look—it has an impact on your energy levels, how you move and your general health. Making these 10 posture-improving workouts a part of your schedule can help you stand straighter, feel better and move more easily. When you focus on being consistent, you’ll find yourself looking and feeling more confident and you’ll reduce the chances of getting hurt or injured.
Make sure to stick with your routines, use them with healthy choices and pay attention to your body’s cues. One balance exercise at a time will help you achieve better posture.
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