10
Posture Correcting Exercises to Try at Home
1. Child's Pose
This resting yoga pose gently stretches the muscles of the lower
back. It opens the hips, shoulders and neck to counteract rounding of the back
from sitting hunched over.
Kneel on the floor with toes together and knees hip-width apart.
Lean forward to rest your torso between your thighs with arms extended forward.
Hold for 30 seconds, breathing deeply. Repeat 2-3 times.
2. Cobra Pose
Cobra pose strengthens the spine and opens the chest to improve
posture. It counteracts slouching by stretching tight chest and shoulder
muscles.
Lie face down with legs extended and palms flat under shoulders.
Press into hands to raise chest off floor, keeping hips down. Hold for 15-30
seconds then lower back to start. Repeat 5-10 times.
3. Seated Spinal Twist
This twist increases flexibility in the thoracic spine between
the shoulder blades. It allows you to turn and look behind you more easily
throughout the day.
Sit on floor with legs extended. Bend right knee placing foot
outside left leg. Use left hand to press right knee across body twisting spine
right. Hold 30 seconds then switch sides. Repeat 2-3 times per side.
4. Chest Opens
Opening the chest helps strengthen upper back muscles and
improve posture. This move also mobilizes stiff shoulder joints.
Stand or sit tall holding arms straight out to sides or slightly
behind body. Squeeze shoulder blades together drawing arms back. Hold 5 seconds
then return to start. Do 10 repetitions.
5. Upper Back Stretch
This stretch lengthens tight muscles between the shoulder blades
caused by rounded shoulders and prolonged sitting.
Sit or stand with feet hip-width apart. Interlace fingers behind
back with palms facing out and straighten arms. Press chest forward. Hold 20-30
seconds. Repeat 2-3 times.
6. Wall Slides
Wall slides strengthen upper back while keeping the neck and
spine in proper alignment. They improve posture and prevent slouching.
Stand with back against wall, feet shoulder-width apart a few
inches out. Slide arms overhead keeping forearms and hands on wall. Hold 5
seconds then slide back down. Do 10 repetitions.
7. Bird Dogs
Bird dog exercises strengthen the core muscles along the spine.
This provides more support for better upright posture.
Start on hands and knees. Extend opposite arm forward and leg
back, keeping spine neutral. Hold 5 seconds then return to start. Switch sides.
Do 10 reps per side.
8. Planks
Planks engage all the core stabilizing muscles to maintain a
straight, neutral spine. This prevents slouching and strengthens proper
posture.
Start face down, prop up on forearms and toes. Keep body
straight as a plank. Hold for 20-60 seconds breathing deeply. Repeat 3 times,
building up duration.
9. Cat-Cow
Moving between cat and cow stretches the entire front and back
of the torso. It realigns the spine and improves posture.
Get on hands and knees. Arch back pressing belly down for cow
pose. Then arch back up for cat pose. Move fluidly between them 5-10 times.
10. Neck Rolls
Poor head and neck posture strains this area and can lead to
pain. Neck rolls gently stretch and strengthen neck muscles.
Sit or stand with good posture. Slowly roll head to right
bringing ear toward shoulder. Then roll to the left. Do 5-10 rolls each
direction.
Conclusion
Performing these 10 posture exercises regularly at home can help
realign the spine, open the chest, strengthen the back and reduce pain caused
by poor posture. They are easy to do without any equipment.
Frequently Asked
Questions
1.
How often should I do
posture exercises?
Aim for 10-15 minutes daily. Even doing them 2-3 times a week
can improve posture over time.
2.
How long does it take to
improve posture?
When performed consistently, you should see gradual improvement
in 3-6 weeks. But continue exercises as posture tends to revert without
maintenance.
3.
What causes bad posture?
Common causes include sitting hunched over, sleeping in a fetal
position, carrying heavy bags on one side, standing on one leg too much and
lack of strength or flexibility.
4.
Can poor posture cause
pain?
Yes, bad posture often leads to back, neck and shoulder pain,
headaches and pinched nerves. Improving posture through exercises can relieve
pain.
