10 Exercise to Effectively Fix And Improve Your Posture

It's obvious that poor posture can lead to serious health problems such as back and neck pain as well as respiratory problems and headaches. One method that is proven to help correct and improve poor posture are posture exercises.

Performing these posture exercises a few times throughout the day for approximately 6-8 weeks would really give you a form of maintenance to your body posture, these exercises focus on your body parts, stretch them and help in reducing stress in your muscles and bones.

Here are a few examples to get you started.

1. Doorway Stretches

exercises to fix posture

  1. Stand in a doorway
  2. Put your hands on the door frame such that your shoulders are at 90 degrees
  3. Push your chest and your pelvis gently out in front of you keeping your feet planted shoulders width apart.
  4. Take deep slow breaths to enhance release of tension. 
  5. Hold the stretch for 15 to 60 seconds.

2. The Prone Y Extension

exercises to fix posture
  1. lie down on your stomach.
  2. Keep your legs slightly apart.
  3. Stretch your arms forward.
  4. lift your your arms and shoulder blades slowly.
  5. Hold this position for 15 to 35 seconds.

3. Thoracic Rotation Stretch

exercises to fix posture

  1. Lay down on your side and bend the knee of the leg not touching the ground to 90 degrees. 
  2. Place the knee on a pillow about 6" off the ground.
  3. While keeping your knee on the 6 inch object, pull your scapula (shoulder blade) towards the ground, rotating the middle of the spine.

4. Cat Stretch

exercises to fix posture

  1. Start on all fours and switch between arching your back like a cat and lifting your head and tailbone towards the ceiling.

5. Shoulder Squeeze Stretch

exercises to fix posture

  1. Look straight ahead.
  2. lock both hands behind your back and stretch as far back as possible.
  3. Hold this position for 3 to 5 seconds.

6. Warrior Lunge

exercises to fix posture

  1. Stand with the legs forming a scissor-like position widely apart as in a classic lunge. 
  2.  Bend the front leg at knee and then point the toes forward. After that, straighten the rear leg and then push it back as far as possible. 
  3. The toes should be pointed sideways. Afterwards, lift the arms high above the head. At the same time, let the lower body sink, gradually bending the knee to a right-angle or 90-degree angle. 
  4. Stick to the position for about 30 seconds, and switch to the other leg afterwards.

7. Scapula Pinches

exercises to fix posture

  1. Stand tall and flex elbows to 90 degrees.
  2. Bring shoulders back and pinch shoulder blades together
  3. Relax and hold the stretch for 10 to 20 seconds.

8. Kneeling Quadriceps Stretch

exercises to fix posture

  1. Get down on one knee, such that one leg is trailing behind you, with the knee touching the ground while the other leg is in front of you, supporting most of your body weight.
  2. Grab the foot of the back leg with the same-side hand, and lean forward. This should result in a strong stretch in the top of the quadriceps muscle of the trailing leg.
  3. Put a pillow or pad beneath the knee on the leg being stretched in order to reduce unnecessary pressure on the knee.

9. Backward Bending

exercises to fix posture

  1. Stand up, place hands on your back.
  2. Bend backward until you feel a stretch
  3. Relax, and try to hold 10-20 seconds

10. Glute Bridge

exercises to fix posture

  1. Lie down on your back with your knees bent.
  2. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line.
  3. Hold in that position for at least 10-30 seconds before resuming back to the starting position.
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