Are you looking for answers to the following questions about poor posture? If so, then you have come to the right place.
- Can Exercise Fix Bad Posture?
- How To Fix bad Posture While Sitting?
- How To Improve Poor Posture Back Pain?
- How To Correct Poor Posture In adults?
Exercise is a key factor in improving poor posture. By strengthening the muscles that support your spine, including the core, back, and neck muscles, you can gradually correct bad posture.
In addition to exercise, Incorporating good posture habits, ergonomic changes, and heightened posture awareness can ease back pain and improve posture, particularly in adults.
Improve Your Posture With These Exercises
1.) Forward Fold
A standing or seated stretch where you bend at the hips to bring your upper body toward your legs.
Target: Hamstrings, lower back, and calf muscles.
1.) Stand with your feet hip-width apart.
2.) Bend forward from hips, keeping back straight.
3.) Reach towards your toes.
4.) Hold for 30-60 seconds, deep breaths.
2.) Chest Opener
A stretch or exercise that opens up the chest and shoulders by pulling the shoulder blades together.
Target: Chest and shoulder muscles.
1.) Stand tall with your feet shoulder-width apart.
2.) Interlace your hands behind your back.
3.) Squeeze shoulder blades, lifting hands away, opening chest.
4.) Hold 30-60 seconds, deep breaths.
3.) Pelvic Twists
Twisting your lower body while keeping your upper body stable, typically done while lying down.
Target: Abdominal muscles and obliques.
1.) Sit on your legs extended in front of you.
2.) Place your hands behind you for support.
3.) Twist torso to one side, reaching opposite hand to the ground.
4.) Hold for 30-60 seconds, then switch and repeat.
4.) Wall Sit
A static lower body exercise where you sit with your back against a wall and your legs forming a 90-degree angle, simulating the position of sitting in an invisible chair.
Target: quadriceps (front thigh muscles), hamstrings (back thigh muscles), and glutes (buttocks).
1.) Find an empty wall and stand with your back against it.
2.) Walk your feet forward a little, about hip-width apart
3.) SSlide down the wall, knees at 90-degree angles.
4.) Hold for at least 30 seconds. Push through heels to stand up.
5.) Side Bend Stretch
A lateral stretch that involves bending to one side to elongate the muscles along the torso.
Target: Side abdominal muscles (obliques) and lower back.
1.) Stand with your feet hip-width apart and raise your arms overhead.
2.) Interlace your fingers, leaving your index fingers pointing upwards.
3.) Lean to one side, lengthening the opposite side of your body.
4.) Hold this position for 30-60 seconds; subsequently, switch sides and repeat.
6.) Bridge Pose
A yoga pose where you lift your hips off the ground while lying on your back, creating a bridge-like shape with your body.
Target: Glutes, lower back, and hamstrings.
1.) Lie on your back with knees bent, feet flat, hip-width apart.
2.) Place arms by your sides, palms down.
3.) Press your feet and arms firmly into the ground as you lift your hips off the floor.
4.) Hold for 30-60 seconds, maintaining a straight line from knees to shoulders.
7.) Cobra Pose
A yoga pose that involves arching the upper body while keeping the lower body on the ground, resembling a cobra rising.
Target: Lower back, chest, and core muscles.
1.) Lie on your stomach, legs extended and palms on the ground under shoulders.
2.) Press feet and thighs into floor.
3.) Inhale, lift chest with back muscles.
4.) Keep slightly bent elbows, relax shoulders.
5.) Hold 30-60 seconds, breathe deeply.
8.) Child Pose
A resting yoga pose where you sit back on your heels with arms extended forward and forehead on the ground.
Target: Provides a gentle stretch and relaxation for the back and hips.
1.) Kneel on the floor with your knees hip-width apart.
2.) Sit back on heels, lower body forward, arms extended.
3.) Rest your forehead on the floor and let your chest sink towards your thighs.
4.) Hold for 30-60 seconds, breathe deeply, and relax.
Remember to listen to your body, breathe deeply, and modify these posture exercises as needed to ensure safety and comfort during your practice.
Try these exercises with the help of O’Coach app
With the O’Coach app, you have a dedicated tool that can assist you in developing and maintaining good posture. In addition to creating custom workouts, the O’Coach app also allows you to schedule 2-minute posture exercises in between your work breaks.
Download the O’Coach app today and take the first step towards a healthier, more posture-conscious lifestyle.