6 Best Exercises To Improve Your Posture

It is important to improve posture not only to look presentable but it also affects our health. Bad posture is linked to poor circulation; it can make someone feel tired and unhealthy; it is also linked to digestive problems as well. For such reasons, correcting one’s posture and being mindful of the same is important. Here are some exercises that are helpful in improving posture.

6 Best Exercises To Improve Your Posture

Reverse Plank Bridge

This helps to activate certain muscles as well as stretches key muscles like muscles in the neck area and pectoral muscles.

How to Do:

• Keep arms straight, pulling shoulders back.
• Being shoulder blades together and tuck in the chin.
• Staying in plank position one needs to push up the chest and extend the spine.
• Fingers of the hands need to point backward or forward.
• One should hold the position for a few seconds and then repeat.

Plank

This is a simple exercise but offers several health benefits. It is useful for correcting or improving posture.

How to Do:

• One needs to lie down on the floor and on their stomach.
• One needs to bring their hands in front, pressing down on palms on either side of the body.
• One should begin by lifting their torso off the floor, keeping legs straight and on the toes, resting body on the elbows.
• One should remain in plank position for a few seconds to a minute.

Side Plank

This is a variant from the original plank position and helps to strengthen the core and improve posture. This especially helps in stabilizing the pelvic region and lower back.

How to Do:

• Lie on the side and place elbows directly below the shoulder.
• Tighten abdominal muscles before one lifts hips off the floor, maintaining a straight line by keeping balance on the toes on the side.
• Hold the position for a few seconds and then repeat on the other side.

Isometric Rows

This exercise helps in relieving stiffness and pain in joints. It helps to work on the joints in and around the back muscles, shoulder, and arm. It also brings in strength required for maintaining good posture.

How to Do:

• Sit on a chair
• Bend arms so that fingers face forward and palms face each other.
• Exhale as one draws their elbows back into the chair at the back, squeezing shoulder blades together.
• Breathe in deeply and hold the position for a few seconds.
• As one inhales, one can release and get back to starting position.
• The movement can be repeated over a minute’s duration and several times a day.

Glute Squeezes

This is a beneficial exercise by which one can relieve lower back pain and activate the glute muscles. It is functional for aligning the pelvis and hips which in turn lead to an improvement in posture.

How to Do:

• Lie on back with knees bent, feet about hip-distance apart.
• Keep feet a foot away from hips.
• Rest arms by the side of the body and palms down.
• Exhale as feet is brought closer to hips.
• Hold the position for about ten seconds; move legs away from hips.
• The movement can be repeated for a time span of one minute.

Thoracic Spine Rotation

When you wish to relieve stiffness in your back as well as bring in mobility and stability this exercise is beneficial.

How to Do:

• Come on fours and sink hips back on the heels to rest on the shins.
• Place left hand behind head and extend elbow to the side.
• Keep a right hand under the shoulder and bring to center, resting on the forearm.
• Exhale as the left elbow is rotated and towards the ceiling, stretch out the front of the torso.
• Inhale a long breath and exhale to hold the position.
• Release and come back to the original position.
• Repeat the movement several times and then on the other side.

The above exercises help to mobilize joints, remove stiffness, tighten muscles in different areas of the body, especially of the neck, shoulders, back, hip and lower abs that help in improving posture.

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