HomeChampion's TrainingFitness Secrets & TipsImprove Your Posture: 10 Exercises for Upper & Lower Back Alignment
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Improve Your Posture: 10 Exercises for Upper & Lower Back Alignment

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Posture refers to the manner in which you position your body while standing, sitting, or engaging in various activities. Good posture helps you to maintain a healthy alignment of your bones, muscles, and joints. It also helps you to prevent pain, injury, and other health problems.

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However, many people have poor posture due to factors such as sedentary lifestyle, stress, lack of exercise, or bad habits. Poor posture can lead to chronic back, neck, and shoulder pain, headaches, fatigue, reduced lung capacity, digestive issues, and low self-esteem.

Fortunately, you can improve your posture by doing some simple exercises that target the key muscles involved in maintaining a good posture. These exercises can help you to strengthen your core, back, and shoulder muscles, as well as stretch your chest, neck, and hip flexors. By doing these exercises regularly, you can improve your posture, mobility, and overall well-being.

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Here are 10 exercises to improve your posture that you can do at home or at work. You will need a mat, a chair, a wall, and a resistance band for some of these exercises. You can also use a mirror to check your form and alignment.

Top 10 Exercises to Improve Your Posture

Sr. No Name of the Exercises
1 Plank
2 Reverse Plank
3 Shoulder Rolls
4 Chin Tuck
5 Wall Angle
6 Crunch and Twist
7 Shoulder Blade Squeeze
8 Resistance Band Row
9 Hip Flexor Stretch
10 Child’s Pose

Plank

Plank | KreedOn
Source: crafty.house

The plank is a great exercise to strengthen your core muscles, which are essential for supporting your spine and maintaining a good posture. The plank also works your shoulders, arms, and glutes.

To do this exercise:

– Lie on your stomach on a mat with your elbows under your shoulders and your forearms on the floor.

– Lift your hips and knees off the floor and straighten your legs. Maintain a straight line from your head to your heels with your body. -Engage your core and squeeze your glutes. Maintain a neutral neck and keep your shoulders away from your ears. 

– Hold this position for as long as you can, up to 60 seconds. Breathe normally throughout the exercise.

– Repeat it 3 times, 30 seconds rest between each set.


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Reverse Plank

Reverse Plank - Exercises to improve posture | KreedOn
Source: yogajournal.com

The reverse plank is another core exercise that also stretches your chest, shoulders, and biceps. It helps to counteract the effects of hunching over a desk or a phone.

To do this exercise:

– Sit on a mat with your legs extended in front of you and your hands on the floor behind you. Your fingers should point away from your body.

– Press your palms into the floor and lift your hips and chest up. Make sure your body forms a straight line from your head to heels.

– Keep your core engaged, and shoulders down and back. Gaze at the ceiling or slightly forward.

– Hold this position for 15 to 30 seconds, breathing normally.

– Repeat 3 times, resting for 15 seconds between each set.

Shoulder Rolls

Exercises to improve posture | KreedOn
Source: Chiropractic Lane

Shoulder rolls are a simple exercise to loosen up your shoulder and neck muscles, which can get tight and tense from sitting for long periods or carrying heavy loads. This exercise can also improve your shoulder mobility and range of motion.

To do this exercise:

– Stand or sit with your feet shoulder-width apart and your arms by your sides.

– Inhale and lift your shoulders up toward your ears.

– Exhale and roll your shoulders back and down, making a circular motion.

– Follow 10 times, then reverse the direction and repeat 10 more times.

Chin Tuck

Chin Tuck | KreedOn
Source: physiosunit.com

The chin tuck is an exercise that helps to correct forward head posture, which is a common posture problem that occurs when you jut your chin forward and tilt your head down. This can cause neck pain, headaches, and reduced cervical spine mobility. The chin tuck helps to align your head over your shoulders and strengthen your deep neck muscles.

To do this exercise:

– Stand or you can sit with your shoulders relaxed and your back straight 

– Look straight ahead and place two fingers on your chin.

– Gently move your chin backward, forming a double chin. You should sense a mild stretch in the rear of your neck.

– Hold the same position for 5 seconds, then relax.

– Repeat 10 times, resting for 5 seconds between each set.


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Wall Angle

Posture Exercises | KreedOn
Source: otarbo.com

The wall angle is an exercise that stretches your chest, shoulders, and upper back muscles. It also helps to improve your shoulder blade stability and mobility, which are important for maintaining a good posture.

To do this exercise:

– Position yourself with your back pressed to a wall and your feet approximately one foot away from it.

– Bend your elbows to 90 degrees and raise your arms to shoulder level. Your upper arms and the back of your hands should touch the wall.

– Slide your arms up the wall as high as you can, keeping your elbows bent and your hands in contact with the wall.

– Slide your arms back down to the initial position.

– Repeat 10 times, resting for 10 seconds between each set.

Crunch and Twist

Crunch with a twist | KreedOn
Image Source; Pinterest

The crunch and twist is an exercise that works your abdominal and oblique muscles, which are part of your core. A strong core can help you to maintain a good posture and prevent lower back pain.

To do this exercise:

– Lie on a mat with your back, knees bent, and feet flat on the floor. Place your hands behind your head and raise your shoulders off the floor.

– Twist your upper body to the right and bring your left elbow toward your right knee. Keep your right elbow pointing out to the side.

– Return to the center and repeat on the other side, bringing your right elbow toward your left knee.

– Alternate sides for 20 repetitions, resting for 10 seconds between each set.

Shoulder Blade Squeeze

Shoulder Blade Squeeze | KreedOn
Source: mangan.tibet.org

The shoulder blade squeeze is an exercise that strengthens your middle and lower trapezius muscles, which are located in your upper back. These muscles help to stabilize your shoulder blades and keep them from rounding forward.

To do this exercise:

– Keep your back straight and arms by your sides while standing or sitting.

– Squeeze your shoulder blades together, simulating holding a pencil between them.

– Experience the contraction in your upper back and maintain it for 5 seconds before relaxing.

– Repeat 10 times, resting for 5 seconds between each set.


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Resistance Band Row

Resistance Band Row | KreedOn
Source: today.com

The resistance band row is an exercise that strengthens your rhomboids, latissimus dorsi, and biceps muscles, which are involved in pulling movements. This exercise can help you to improve your posture by pulling your shoulders back and opening up your chest.

To do this exercise:

– Sit on a mat with your legs extended in front of you and a resistance band looped around your feet. Keep one end of the band in each hand.

– Pull the band toward your chest, bending your elbows and squeezing your shoulder blades together. Your back should be straight and your core engaged.

– Slowly return to the starting position, extending your arms and resisting the band.

– Repeat 15 times, resting for 15 seconds between each set.

Hip Flexor Stretch

Exercises to improve posture | KreedOn
Source: thietkenoithatxinh.vn

The hip flexor stretch is an exercise that stretches your hip flexors, which are the muscles that connect your thigh bone to your pelvis and lower spine. These muscles can get tight and short from sitting for long periods, which can affect your posture and cause lower back pain. The hip flexor stretch can help you to relieve tension and improve your hip mobility.

To do this exercise:

– Kneel on a mat with your right knee on the floor and your left foot flat on the floor in front of you. Your left knee should be bent at 90 degrees and aligned with your left ankle. Your right leg should be slightly behind you.

– Place your hands on your left thigh and press your hips forward until you feel a stretch in your right hip flexor. Keep your torso upright and your right knee on the floor.

– Breathe deeply and hold this position for 30 seconds

– Switch sides and repeat with your left hip flexor.

– Repeat 3 times on each side, resting for 15 seconds between each set.

Child’s Pose

Posture exercises | KreedOn
Source: yogaxposes.blogspot.com

The child’s pose is an exercise that stretches your lower back, hips, and thighs. It also helps to relax your mind and body, which can reduce stress and tension that can affect your posture.

To do this exercise:

– Kneel on a mat with your knees slightly wider than your hips and your toes touching. Sit on your heels and lower your torso to the floor.

– Extend your arms in front of you and rest your forehead on the mat. You can also place your arms by your sides and rest your palms on the floor next to your feet.

– Breathe deeply and relax your muscles. Feel the mild stretch in your lower back, hips, and thighs.

– Hold this position for 60 seconds, or as long as you feel comfortable.

Conclusion

These are some of the exercises that can help you to improve your posture. You can do them daily or at least 3 times a week. You can also combine them with other activities such as walking, swimming, yoga, or pilates. Remember to warm up before doing these exercises and cool down after. You can also consult your doctor or a physical therapist before starting any exercise program, especially if you have any medical conditions or injuries.

By doing these exercises regularly, you can improve your posture, health, and confidence. You can also enjoy the benefits of having a good posture, such as better breathing, digestion, circulation, mood, and appearance. So, what are you waiting for? Start improving your posture.


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Frequently Asked Questions (FAQs)

What are the benefits of good posture? 

Good posture can help you prevent or reduce pain in your back, neck, shoulders, and hips. It can also improve your breathing, circulation, digestion, and mood. Good posture can make you look taller, slimmer, and more confident.

How often should I do posture exercises?

It depends on your current posture and fitness level, but generally, you should aim to do posture exercises at least 3 times a week for about 15 to 20 minutes each session. You can also incorporate posture exercises into your daily routine, such as sitting, standing, and walking with proper alignment.

How can I check my posture?

One way to check your posture is to stand against a wall and measure the space between your neck and the wall, and the space between your lower back and the wall. There should be less than 2 inches between both spaces. A larger gap indicates impaired posture.

Why is posture important for adults?

 Posture is important for adults because it affects your health, appearance, and well-being. Poor posture can lead to chronic pain, reduced mobility, impaired breathing, digestive problems, and low self-esteem.

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