8 Exercises To Correct Your Bad Posture

BY Nga Luu
PUBLISHED:
Chest opening exercise for standing tall

Why posture’s so important

A good posture is not only about your physical appearance but more about your body strength, flexibility, and balance. This relieves muscle pains and adds more energy to your body. More so, it reduces strain in muscle movements and ligaments hence lowering the incidence of injuries.

Have you examined yourself and found a bad posture? If not, take a quick test here and know why you need a posture correction. Don’t be stressed about correcting your posture. Here are 8 ways that can help you restore your bad posture.

1.     Child’s pose

This is relaxing to stretch and lengthen the spine, glutes, and hamstrings. This pose relieves back pain. Here are the procedures to follow. 

  • Sitting on your chin bones, put the knees together, big toes touching each other and heels out to the side.
  • Crinkle forward at the hips while extending hands in front
  • Return hips to the prior position.
  • Gently turn your head from side to side.
  • Keep your arms extended or parallel to your body.
  • Take a deep breath and hold on for five minutes. Repeat the same several times.

2. Forward fold

This standing stretch has the same effect as a child’s pose and strengthens the hips and legs muscle. During the exercise, you will feel your back opening and lengthening. Seen illustration on the picture alongside.

  • Place your heels 50 cm apart with your big toes together.
  • Fold forward at the hips, bringing your hands to your hips.
  • Stretch your hands forward to try touching the floor.
  • While allowing your spine to strengthen, bend your knee and soften your hip joints.
  • Trackback and repeat the same five times.

3. Cat cow

Cat-cow is a stretching and massage exercise. It facilitated proper blood circulation as well as relieving tension on the shoulders and neck. 

To accomplish this, first

  • be on your arms and knee and balance your body in fours.
  • Inhale as you lower your abdomen, extending your spine.
  • Return upwards while exhaling.
  • Repeat the process for up to 3 minutes.

4. Standing cat-cow

Standing cat-cow is meant to loosen tightness on your back, glutes, and hips. To do this,

  • Stand spreading feet about 70 cm apart and your knees slightly bent.
  • Stretch hands in front.
  • Extend your neck round your spine as you tuck your chin into your neck.
  • Next, raise your head, lifting your chest as you move the spine towards the opposite direction.
  • Take five deep breaths in and out of each position.
  • Repeat the movements severally.

5. Chest opener

The helps in opening and stretching the chest. It is beneficial if you spend most of your day sitting hence bends your inside trunk. The exercises helps strengthen your chest and makes your posture good by helping you stand upright. Follow the following steps.

  • Place your feet about hip-width off from each other.
  • Lift your arms behind you and insert your fingers palms together. If your hands can't reach each other, grab a towel.
  • Maintain a perfect line with your head, neck, and spine.
  • Inhale while lifting your chest upwards and bringing your hands towards the floor.
  • Maintain this position for five breaths, breathing deeply.
  • Let go and take a few deep breaths.
  • Do this at least ten times.

6. High plank

The high plank pose strengthens your shoulders, glutes, and hamstrings while relieving pain and stiffness throughout your body. It also aids in the development of core and back strength, both of which are essential for good posture.

To accomplish this, first:

  • Get down on fours while straightening your legs. Lift your heels while raising your hips.
  • Extend abdominal, arm, and lower leg as you straighten your back.
  • Extend your neck while strengthening your throat and facing the floor.
  • Open your chest and push your shoulders back.
  • Maintain the position for a minute before repeating the same process.

7. Side plank

A side plank helps you keep your spine and legs in neutral alignment. This energizing pose engages your side and gluteal muscles. The alignment and strength of these muscles improve your back support, hence improving your posture. For better outcome;

  • Bring your hands slightly from the high plank into the center.
  • Transfer your weightiness to the left-hand stack ankles while raising your hips.
  • Keep your right hand on the hips or lift it towards the ceiling.
  • You may add extra support by lowering your left knee to the floor.
  • Maintain this pose by engaging your abdominals, side body, and glutes.
  • Ensure your hand’s crown makes a straight line with your heels.
  • Aim your gaze straight ahead.
  • Maintain the pose for 30 minutes before changing to the opposite side.

8. Downward-facing dog

This is a resting pose that helps your body gain balance. The pose aligns your body balance by strengthening back muscles.  Here are the procedures to follow.

  • Lying on your stomach, pressing your hands while tucking the tore under your feet, and lifting your dogs.
  • Raise the knee and hips upwards to raise sitting borne.
  • Slightly lengthen your spine as you bend your knee.
  • Tuck chin into your chest, or try keeping your ear aligned to the upper arms
  • Firmly press your hands into your ears, keeping your feet slightly lifted.
  • Hold the pose for one minute.

Choosing two or three of the above exercises will help you correct that bad posture and stop feeling embarrassed and gain confidence in your posture. For better and more insight on your posture, visit our page here and have a good understanding of your posture. The exercises are just simple and easy to undertake.

auhtor
Nga Luu

Author

Nga Luu is the Director of Product Development at Cayatch Posture Corrector. With a background as a former physical therapist and medical writer, she possesses extensive expertise within the posture health sector, solidifying her as a recognized authority in the field. As a writer, Nga covers a wide range of topics like physical therapy, medical devices, medical practices, wellness, and more.

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


Full Back Support Posture Corrector

Size: S, M, L

HSA/FSA/HRA Eligible

Starting at $55.99

Back & Shoulder Brace Posture Corrector

One Size Fits Most

HSA/FSA/HRA Eligible

Starting at $29.99