16 Easy Exercises That Can Improve Your Posture

have you ever been slack In the posture department?

With smartphones, iPads, and more, many of us spend our days hunched over our devices. Working from home is also what experts have lovingly called “Pandemic Posture”

Correct posture not only relieves back and neck pain, but “can have a huge impact on everything related to respiratory function, core and pelvic health,” says trainer and founder. Trista Zinn explains. core set fitness.

Taking small steps to improve your posture is the best way to go. Here are 16 exercises to help you stand and sit upright.

“This exercise works all the muscles in your back, helping to offset the weight of your chest and support your spine,” he explained. Trainer and Founder Sebastian Ragley rugby fitness.

Sit cross-legged or straddle a bench to wrap cables and bands around doorknobs and floor mounts in front of you. Then pull the handle back toward your ribcage.

“Concentrate on lifting your spine or sitting taller as you continue to pull the handle towards you,” said Ragley. “Aim to sit higher each time you pull the handle.”

If you don’t have a cable system at home or access to a gym, grab some free weights and run. crooked row.

“Strengthening the muscles that retract the shoulder blades improves posture.” Dr. Alejandro Badia, an orthopedic surgeon in Miami. “This also helps avoid shoulder pain, which is common with slouching or working in a slouched position.”

Bend your knees, lean your upper body forward, and keep your spine straight. Lower your arms straight in front of you with your palms facing your body, pulling the weights back and squeezing your shoulder blades together at the top. Stop as soon as you reach where your trouser pockets are, near your hips. Lower the weight and repeat the movement.

This is a non-equipment exercise and a popular yoga move. Get on all fours on your hands and knees. From here, arch your back, raise your chest and head, and lower your stomach.

is a Pilates instructor Balanced Body Education Program ManagerHold each position for 1-2 seconds and repeat 8-10 times.

Not only does this exercise provide a good stretch in the front of the body where muscles are tense, but it also strengthens the back muscles and helps maintain good posture, she said.

This exercise requires a resistance band. “Hold the band with your arms out in front of you at chest height,” Pleo said. “Pull your shoulders back to keep your core engaged and your spine neutral, then pull the bands apart so your hands are out in the opposite direction.”

This exercise stretches tight chest muscles and strengthens underperforming back muscles. Puleo told me to aim for 10-15 repetitions, rest for one minute, and repeat for a total of three rounds.

“People with poor posture usually have tight chests, so doorway stretches help loosen those muscles and help you maintain good posture throughout the day,” Pleo explained.

Place your hands and elbows on the door jamb and step forward slightly until you feel a stretch in your chest. The stretch he holds for 15-25 seconds, rests for 1 minute, and repeats as needed.

This exercise strengthens the erector spinae muscles that help the body lengthen and rotate the spine.

“This move requires no equipment and can be done on the floor,” said Ragley. Lie face down on the mat. Place his arms beside his body and slowly lift his head and chest off the floor. Repeat for 30-60 seconds.

Badia says this exercise strengthens the paraspinal muscles that support your back and hamstrings, all of which help with posture.

Stand with your feet slightly wider than shoulder width. Hold free weights in front of your thighs. You can also do it with just your body weight. “Make sure your back isn’t arched, your feet are flat, and your butt is pulled back,” Badia explained.

Keep your shoulders straight and push your hips back. knees are slightly bent, lower the weights below your knees and bring them as close to your body as possible. Then stand up.

If you sit all day or work on a computer, you tend to slouch and your shoulders tend to curl forward.

“Squeezing your shoulder blades strengthens the muscles in your upper back that keep your upper body in the correct position,” said physical therapist Kandice Daroski. hinge healthTo perform these, stand or sit straight with your arms at your sides and your elbows bent. Squeeze your shoulder blades together and lower your back. Hold for 5 seconds. Relax your arms and shoulders. Repeat 10-15 times.

“You need the flexibility and mobility you need to have the right posture,” Daroski said. The open book exercises she described improve the mobility of your upper back and neck and provide a gentle stretch in the front of your shoulders.

Start by lying on your side with your knees bent and your arms out in front of your chest, hands together. Keeping your feet together, slowly raise your top arm and rotate your torso open. Follow the moving hand with your gaze and rotate your neck. Hold in the open position for five seconds and do 10 reps on each side.”This is a great exercise to start or end your day,” Daroski says. “Try it in bed”

According to Daroski, chin tucks are a great way to counteract the effects of head-forward posture. “It strengthens the muscles in the back of your neck and helps keep your head in the correct position,” she said.

Start by lying down or standing. Slowly pull your head back so your ears are in line with your shoulders. It’s a small move. Hold this position for 5 seconds. Repeat 5 to 10 times.

“Sitting or standing for long periods of time with poor posture can weaken the abdominal muscles and increase the arch of the lower back,” Daroski said.

Abdominal braces help improve the strength of your core muscles by supporting your lower back and improving your standing posture, she explained.

Lie on your back with your knees bent and your feet flat on the floor. Next, tighten your abs as you pull your navel toward your spine. Hold for 5 seconds, then repeat 10-15 times. “This exercise can be done sitting or standing,” Daroski says.

Shrugging your shoulders is another exercise that can help with choking. These exercises “relax and loosen neck muscles like the trapezius, which can be overworked when the neck is in the forward position,” says Emory School of Medicine orthopedic surgeon. Assistant Professor of Surgery, cuddle back.

Raise your shoulders toward your ears. Shrug both shoulders at the same time and hold for 3 seconds. He should do 3 sets of 10, twice a day.

“This opens up the chest, stretches the front of the shoulders, and improves posture.” Alyssa Tucker is an AKT Certified Personal Trainer and Master Trainer.

Start sitting or standing. Roll your shoulders back and clasp your hands behind your back. Hold for up to 30 seconds. According to Tucker, this is a great stretch you can do during the week. “I repeat it many times a day while I’m at my desk.”

“This can be done lying on the floor with a foam roller or sitting at a desk with the back of a chair,” Tucker explained.

Sit on a foam roller or chair and begin to sit at or just below your shoulder blades. Bring your hands behind your head and draw your elbows toward your face. Tighten your abs, keep your hips straight, lean back in a chair or foam roller, and slowly return to the starting position, bringing your chin closer to your chest.

Move slowly and repeat 8 to 10 times. “This stretch is great for counteracting the rounded forward position of the thoracic spine by extending it slightly,” Tucker said.

This is another exercise you can do sitting at your desk. “I like to use a small towel for this, but you can do without it,” Tucker said.

Sit up straight, place a towel behind your head, and support your ears with your hands. Press your head into the towel, hold for 5 seconds, then release. Repeat 10-15 times.

Tucker said to be careful not to put too much strain on your neck during this exercise. It strengthens your flexors and helps your neck align properly over your shoulders.”

Remember making snow angels as a kid? It’s a similar idea, stating that it’s a “good exercise for shoulder mobility.” Joshua Kozak, CEO of online fitness centers, said: Hasfit.

Lie on your back with your hands on top of your hands, elbows flat on the ground, palms facing up. “Keeping your arms flat on the ground, pull your elbows and hands straight down to your body,” said Kosak. “When you reach the furthest point, stretch straight overhead.”

Do your best to keep your arms, floor, and hips in flat contact with the ground throughout the movement.