15 Exercises to Improve Posture: Complete Guide 2024
Do you feel chronic muscle aches, neck pain, and back pain? These are signs of bad posture, which results in a range of physical issues.
Often, while sitting at the desk, you are in a slumped position. Your chin sticks out. Your backbone appears to be rounded. You feel comfortable with these positions. Right? But, in due course, slouching results in injury and stress to your body.
So, it is the right time to develop a perfect posture. We will teach you 15 posture exercises that get you rid of muscle pain and keep you healthy.
Exercises to Improve Posture: What Is Good Posture?
A right posture means physical alignment while sitting and standing. However, you need to train yourself to ensure correct positioning and hold your body firmly against gravity. A proper posture reduces tension and strain on your ligaments and muscles. But how do you identify good posture?
Check for these signs-
- The floor and your chin should be parallel to each other.
- Braced abdominal muscles
- Neutral spine
- Even hips and shoulders
- Arms should be at your sides
- Knees even
- Your body weight should be distributed on both feet.
In a sitting position, your feet must remain flat on the ground. Your back must be straight, while your shoulders have to be relaxed. Again, your ears and collarbones should be in the same line.
In a standing position, you have to keep your knees bent slightly so that you do not lock your knee joints.
Why Is Good Posture Important?
A good and healthy posture is important for several reasons. Let us now find the way how it benefits you:
- Alleviate low back pain by reducing the strain on the posterior structures of your spine.
- Keep away from tension headaches by maintaining a proper posture.
- Proper alignment of joints and bones can cause more energy and less fatigue.
- Reduced tension in your neck, shoulders, and upper back parts.
15 Exercises To Improve Posture
Find the list of the best posture exercises. You can maintain an upright posture.
1. Child’s Pose
A child’s pose is a popular yoga pose targeting your upper chest, spine, shoulders, and hip muscles. While relaxing your muscles, releases your tension and gives you a calming effect.
- Place a mat and kneel on it. The alms should be placed properly.
- Your knees should be slightly in an outward direction.
- Your ankles should touch your hip while your heads must be kept down.
- Breathe for 10 seconds and repeat the child’s pose 5 times.
2. Mountain Pose
It is another pose to strengthen your butt, abs, and arms. There are a few steps for mountain pose.
- In a standing position, you should keep your feet hip-width not together. Keep your arms straight.
- Pull back the shoulders and elongate your spine. Turn your hands and arms out to make your stretch deeper.
- Hold this position for 30 seconds
- Repeat the steps and get better results.
3. Chest opener
From the name of the exercise, you can easily guess that you have to keep your chest open to maintain a position.
- Stand properly with the feet hip-width separately.
- Your arms should be behind you.
- By pressing your palms together, you have to make your fingers interlaced.
- You can then keep your chest lifted.
- Start breathing deeply.
- Repeat the steps 10 times
You can grasp a band if you find it difficult to let your palms touch each other.
4. Lower back stretch
If your lower back part does not maintain a perfect posture or your pelvic anterior is tilted, you can try out this workout. Protruded hips and curved lower back are the symptoms of pelvic anterior tilt.
You can do lower back stretches to avoid this problem and have the right posture.
Check the steps for doing it properly:
- With your knees bent, you have to lie down on your yoga mat. Your feet should be kept flat on the ground.
- Your lower back and the mat should have a considerable gap. Pay attention to this part for maintaining the right posture.
- Your hands should be on your waist, while your lower back needs to be pushed down on the mat.
- Hold the pose for a few seconds.
5. Wall angle
Your shoulder and neck muscles feel pain due to stiff shoulders. As an isometric exercise, the wall angel relieves tension in the upper back and shoulder muscles.
- While standing against the wall, you should ensure that your feet should not more than 6 inches apart.
- Your arms must be placed on the wall.
- Push your shoulders and arms into the wall.
6. Spine extension
Incorrect posture adds stress to your spine. That is why you should pay attention to your spin with posture improvement exercises and physical therapy. Foam roller exercises can be the best way to relieve pain.
Check for some steps for doing it.
- Sit on your yoga mat, and bend your knees.
- Your feet should stay flat on the ground.
- The foam roller needs to be behind you.
- By crossing your hands behind the head, you can move forward slightly.
- With your hips lifted, you can move down your spine.
- Do this workout at least 10 times every day.
7. Standing cat cow
A cat-cow stretch is another exercise in a standing position. You can reduce tightness in your glutes, hips, and back muscles.
Steps for standing cat cow.
- With your hip placed apart, you need to bend your knees slightly.
- Doing the cat-cow stretch while standing helps to loosen up the tightness in your spine and shoulders.
- Extend your hands and place them on your thighs.
- Your chin should be put toward the chest.
- By lengthening your neck, you can round your spine.
- Your chest should be lifted slightly, and you would be able to move your spinal bone in a reverse direction.
8. Pigeon pose
The pigeon pose is a hip opening exercise that loosens up the glutes, hamstrings, spine, and upper body parts. Your sciatic nerves will get stretched, and you will have a better posture.
- After bending the right knee, you have to position it behind the wrist.
- Place the outer part of the shin on the ground.
- The left leg should slide back.
- Then, the left leg needs to be straight back again.
- Slowly lower the torso and rest on the right thigh
- After a minute, you will be in the starting position. Do the steps for your right leg.
9. Forward fold
You can relieve tension in your glutes, hamstrings, and spine in a standing stretch position. Moreover, it stretches your legs and hips. While practicing the stretch, you will feel your body’s backside opening up.
- Keep your heels apart while standing with your toes.
- Let your hands reach the floor.
- Keep your knees bent and hip joints softer.
- Retain this pose for a minute.
10. Thoracic spine rotation
It is one of the postural exercises to improve your torso’s mobility. Thoracic spine mobility helps you loosen your muscle tightness. Steps for making your postural muscles stronger.
- The left hand should be placed behind the head, while your right arm needs to be stretched on the ground.
- Rotate your elbow and stretch the front side of the torso.
- Breathe deeply
- Restore the starting position and switch arms to repeat the steps.
11. The New Crunch
This workout is effective for treating your obliques and rectus abdominis.
- In the starting position, you have to keep your knees bent while lying on the back.
- Press your lower back part and let your arms reach the knees.
- Breathe deeply and curl your head.
- Repeat the exercise several times.
It is another exercise for your core muscles.
- Lie on the ground.
- Your chest should be lifted off the ground
- Pull the knee toward the chest.
- Repeat the steps and get the best result.
13. Plank pose
You can choose the plank pose for maintaining good posture. Your abdominis and obliques should also be stronger.
- Your palms need to be under your shoulder.
- Keep your legs straight and toes properly tucked.
- Pull your stomach muscles while gazing down at the ground.
14. Pilates roll-up
You can make this move for your obliques, rectus abdominis, and transverse abdominis. In this position, your abdomen should be kept upward and inward toward your spine.
- Keep your legs straight.
- Lie properly on the back.
- Press the lower back part into the floor.
- Take a few breaths and slowly roll back.
Bridges let you make your abdominal muscles and gluteal muscles stronger. You can reduce tension and strain on your lower backside.
- Your feet should be flat on the ground while keeping your knees slightly bent.
- Engage your buttocks and core muscles while lifting your hips.
- The lower back and buttocks must raise off the floor.
Digital Program To Improve Posture
Body-Strengthening Program To Improve Vitality: Forward Head Posture Fix
Forward Head Posture Fix is a specially designed program to correct postural deformities. This program will make you more confident and energized while improving your performance.
A certified fitness trainer, Mike Westerdal, is the creator of the program. Mike has shared some clinically proven ways to restore your cognitive function and bad posture.
Moreover, you can combat chronic pain and migraine. The program gives you a systematic guide and benefits you in different ways:
As the program teaches self-massage, mobility exercises, postural strengthening, and static stretching, you will feel reduced aches.
Learn proper breathing techniques and gain more energy.
Move into the correct posture so that you can show your actual height.
Sleep apnea and snoring problems can be solved with the postural correction program.
Slow down your aging
The program will help you feel refreshed and look slimmer. It also reduces damage to ligaments and joints.
3 Reasons Why You Can Rely On The Program
1. Clinically proven
The program is effective and provides a comprehensive solution to the problem. It has been created after thorough research.
There is no need to use special equipment to do workouts. You can try out the exercises at your home.
3. A faster result
You can do 10 exercises within 15 minutes. You will also feel the result within a short period.
The best fact is that the program gives you a money-back guarantee. Moreover, you will get an eBook and video as free bonuses.
So, if you like to improve your posture, you can rely on this program. You will be able to relieve your muscle ache and joint pain.
These 15 easy-to-do exercises will work on your hip, lower/upper back muscles, shoulder muscles, chest muscles, and spinal muscles.
You can try them at your home without going to the gym. Still, it is better to consult a reliable physical therapist before taking any step. You must not do any workout forcefully, as it can cause injury.
You can also rely on the Forward Head Posture program to get a comprehensive solution.
It focuses on different stretching exercises to ensure better postural pathways. It is easily the best program to correct your posture issues.
Exercises to Improve Posture FAQs
Why should I do cobra pose regularly?
The cobra pose is effective in making your shoulders relaxed. So, you can avoid the effects of slumping and slouching postures on your shoulders.
The cobra pose also stretches your spine while keeping your muscles stronger. Thus, you will have a better posture. You can counteract issues like forward head posture.
How long should I wait to correct my posture?
It may take 6 to 12 weeks to correct your bad posture. You should avoid doing activities that result in poor posture.
For instance, you have to take breaks during your long TV-watching session and office work hours. You will slowly find an improved posture.
What are common posture mistakes?
Some postural mistakes are:
- Slouching in a chair
- Poking your chin
- Cradling your mobile
- Rounded shoulders
- Hunched back
- Leaning on a leg