12 Exercises to Improve Your Posture - Healthline

Posture exercises help you to strengthen the muscles in your back and ... This resting pose stretches and lengthens your spine, glutes, and hamstrings. 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andhamstrings.Italsohelpsyoudevelopbalanceandstrengthinyourcoreandback,bothimportantforgoodposture.Todothis:Comeontoallfoursandstraightenyourlegs,liftyourheels,andraiseyourhips.Straightenyourbackandengageyourabdominal,arm,andlegmuscles.Lengthenthebackofyourneck,softenyourthroat,andlookdownatthefloor.Makesuretokeepyourchestopenandyourshouldersback.Holdthispositionforupto1minuteatatime.7.SideplankShareonPinterestYoucanuseasideplanktomaintaintheneutralalignmentofyourspineandlegs.Thisenergizingposeworksthemusclesinyoursidesandglutes.Strengtheningandaligningthesemuscleshelpstosupportyourbackandimproveposture.Todothis:Fromahighplankposition,bringyourlefthandslightlyintocenter.Shiftyourweightontoyourlefthand,stackyourankles,andliftyourhips.Placeyourrighthandonyourhiporextendituptowardtheceiling.Youcandropyourleftkneedowntothefloorforextrasupport.Engageyourabdominals,sidebody,andglutesasyoumaintainthispose.Alignyourbodyinastraightlinefromthecrownofyourheadtoyourheels.Lookstraightaheadofyouoruptowardyourhand.Holdthisposeforupto30seconds.Repeatontheoppositeside.8.Downward-facingdogShareonPinterestThisisaforwardbendthatcanbeusedasarestingposetobalanceoutyourbody.Thedownward-facingdogposehelpstorelievebackpain,whilealsostrengtheningandaligningyourbackmuscles.Practicingitregularlyhelpstoimproveposture.Todothis:Lyingwithyourstomachonthefloor,pressintoyourhandsasyoutuckyourtoesunderyourfeetandliftyourheels.Liftyourkneesandhipstobringyoursittingbonesuptowardtheceiling.Bendyourkneesslightlyandlengthenyourspine.Keepyourearsinlinewithyourupperarmsortuckyourchinallthewayintoyourchest.Pressfirmlyintoyourhandsandkeepyourheelsslightlylifted.Remaininthisposeforupto1minute.9.PigeonposeThisisahipopenerthatalsoloosensupyourspine,hamstrings,andglutes.Thepigeonposecanalsohelptostretchyoursciaticnerveandquadriceps.Openingandstretchingtheseplacesinyourbodymakesiteasiertocorrectimbalancesinyourposture.Todothis:Comedownonallfourswithyourkneesbelowyourhipsandyourhandsalittlebitinfrontofyourshoulders.Bendyourrightkneeandplaceitbehindyourrightwristwithyourrightfootangledouttotheleft.Resttheoutsideofyourrightshinonthefloor.Slideyourleftlegback,straightenyourknee,andrestyourthighonthefloor.Makesureyourleftlegextendsstraightback(andnottotheside).Slowlyloweryourtorsodowntorestonyourinnerrightthighwithyourarmsextendedinfrontofyou.Holdthispositionforupto1minute.Slowlyreleasethepositionbywalkingyourhandsbacktowardyourhipsandliftingyourtorso.Repeatontheleftside.10.ThoracicspinerotationThisexerciserelievestightnessandpaininyourbackwhileincreasingstabilityandmobility.Todothis:Comeontoallfoursandsinkyourhipsbackdowntoyourheelsandrestonyourshins.Placeyourlefthandbehindyourheadwithyourelbowextendedtotheside.Keepyourrighthandunderyourshoulderorbringittocenterandrestonyourforearm.Exhaleasyourotateyourleftelbowuptowardtheceilingandstretchthefrontofyourtorso.Takeonelonginhaleandexhaleinthisposition.Releasebackdowntotheoriginalposition.Repeatthismovement5to10times.Repeatontheoppositeside.11.GlutesqueezesThisexercisehelpstostrengthenandactivateyourgluteswhilerelievinglowerbackpain.Italsoimprovesthefunctioningandalignmentofyourhipsandpelvis,leadingtobetterposture.Todothis:Lieonyourbackwithyourkneesbentandyourfeetabouthip-distanceapart.Keepyourfeetaboutafootawayfromyourhips.Restyourarmsalongsideyourbodywithyourpalmsfacingdown.Exhaleasyoubringyourfeetclosertoyourhips.Holdthispositionfor10secondsandthenmovethemfurtherawayfromyourhips.Continuethismovementfor1minute.Dothisexerciseafewtimesperday.12.IsometricrowsThisexercisehelpstorelievepainandstiffnessfromsittinginoneplacefortoolong.Isometricpullsworkyourshoulder,arm,andbackmuscles,givingyouthestrengthtomaintaingoodposture.Todothis:Sitinachairwithasoftback.Bendyourarmssoyourfingersarefacingforwardandyourpalmsarefacingeachother.Exhaleasyoudrawyourelbowsbackintothechairbehindyouandsqueezeyourshoulderbladestogether.Breathedeeplyasyouholdthispositionfor10seconds.Onaninhale,slowlyreleasetothestartingposition.Repeatthismovementfor1minute.Dothisexerciseseveraltimesthroughouttheday.LastmedicallyreviewedonJuly27,20183sourcescollapsedHealthlinehasstrictsourcingguidelinesandreliesonpeer-reviewedstudies,academicresearchinstitutions,andmedicalassociations.Weavoidusingtertiaryreferences.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.Guidetogoodposture.(2017).medlineplus.gov/guidetogoodposture.htmlHeinJT.(2016).Posture:Alignyourselfforgoodhealth.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/posture-align-yourself-for-good-health/art-20269950Tipstomaintaingoodposture.(n.d.).acatoday.org/content/posture-power-how-to-correct-your-body-alignmentFEEDBACK:MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS,Fitness—ByEmilyCronkleton—UpdatedonMay29,2020ReadthisnextWhat’stheBestSittingPositionforGoodPosture?MedicallyreviewedbyGregoryMinnis,DPTYourposturehasamajorimpactonyourhealth,butmostpeopledon'tknowhowtositwithgoodposture.Here'showtogetstarted.READMORE7MorningStretchesforPerf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