5 Easy Exercises to Improve Your Posture

Welcome to the topic, “5 Easy Exercises to Improve Your Posture”.

A good posture keeps your spine aligned and body balanced. It helps prevent backaches and headaches and enhances your shoulder strength. Whether you are lying down, standing, or sitting it’s important to retain a good posture.

We have put together 5 easy exercises to improve your posture along with a sitting guide. Sitting straight is also very important along with exercises as in daily routine we spend most of the time sitting in offices, schools, and at home also.

Sit up Straight

Sitting for hours in front of a computer can be a real pain in the shoulders and neck. Our bodies were not premeditated to sit for extended periods. Research from the University of Sydney found that extended sitting increases the risks for diseases, independent of other activities. Along with breaks every 20 minutes, follow this posture guide while seated:

1. Keep your back straight with the back of your office chair; avoid leaning forward or slouching.
2. Keep your shoulders relaxed, slightly back, and straight.
3. Keep your back and neck aligned.
4. Place both of your feet on the floor with your weight equally distributed.
5. Adjust chair height to keep your arms at a 75 or 90-degree angle at your elbows.

Exercises to Improve Posture

Let’s move to the 5 easy exercises to improve your posture:

1. Plank Pose

it is a simple and effective exercise to strengthen your abdominal core and back as well as your back and shoulder muscles.

Start on your knees and hands with your palms under your shoulders. Balancing on toes, extend your knees behind you. Beginners can stay on their knees. Make sure that your pose resembles the raised position of push-ups. Make your abdominal muscles tighter to prevent a “sway-back” and look down at the floor. Hold the plank position until you feel muscle fatigue. If you are a beginner, you may hold the plank position for just 10 seconds. Rest and repeat.

2. Be a Bird Dog

Start on your knees and hands with a flat back. Extend your right arm in front of you and extend your left leg behind you. Balance your body in this position and hold. For more strength, bring your extended leg and arm toward your mid-section and touch your knee to your elbow. Release and repeat on the other side.

3. Back Crunch

Lie straight on your stomach with arms extended in front of you. With thumbs of both hands up, now slowly lift your chest off the ground and expand the chest by opening the arms at the shoulder. Hold for some time and lower. Lift legs off the ground. Hold them too, lower, and repeat. For more strength, lift your chest and legs at the same time. Hold for some time, lower, and repeat.

4. Stretch your back

Stand with feet apart, almost shoulder-width. Raise arms over head, and bring your biceps close to the ears. Join your fingers together. Tuck pelvis forward to defend the small of your back. Slowly bring both of your arms forward as you move the stretch down your spine. Do not push the stretch. Move as far as at ease and return to the starting position.

5. Stretch and Roll

Start with a plank position, straighten your arms and lower your legs. Extend your spine and head upward. With a little more lift to your chest, move into the cobra pose. Hold for some time then change positions. Now move onto your knees and hands, gently round your whole back, and arch up into a stretch. Lower and repeat.

Final Words

Strengthening back and abdominal muscles will improve your posture. After a few weeks, you’ll personify self-confidence as you stand, sit and walk. But, before starting such exercises, especially if you have back pain, talk to your health care provider or your orthopedic specialist.