6 Tips and Exercises to Improve Your Posture

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6 Exercises to Improve Your Posture | What is posture and why does it matter? What are the signs and symptoms of poor posture? What causes it? Can it be corrected? We're answering all of these questions, and more! If you spend a lot of time sitting at your computer or scrolling on your phone and worry you're starting to get rounded shoulders or a hunchback, this post will teach you how to improve your posture in mere minutes each day. These small adjustments, stretches, and exercises help!

Everyone wants good posture, but with the rise in technology and social media (aka being glued to our devices all day), good posture seems to be harder to come by. The good news? Posture is something you can work on and improve. Once you’re aware your posture is less than ideal, you can start to take small actions toward forming the habit of good posture. You can do this through exercise, lifestyle changes, and stretches. Here are 6 exercises to improve your posture.

Posture 101: What Is It & Why Does It Matter?

Posture is the way in which we hold our bodies while standing, sitting, or lying down. It’s an automatic and unconscious position and represents the body’s reaction to gravity. Good posture allows us to stand, move, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments. It helps us move and function with ease and without aches and pains.

Bad posture can lead to potential long-term health issues such as chronic pain, muscle imbalances, and joint problems. Regular exercise, maintaining a healthy weight, and being mindful of your posture throughout the day can all help improve and maintain better posture. There are also certain exercises and stretches that will help improve your posture.

9 Signs You Have Bad Posture

  1. Rounded shoulders
  2. Forward head carriage or head that leans backward
  3. Hunched back
  4. Bent knees when standing or walking
  5. Tilted pelvis
  6. Back/neck pain
  7. Body aches and pains
  8. Muscle fatigue
  9. Recurring headaches

7 Causes of Bad Posture

    1. Technology use: Sitting at your computer all day can slowly take your body out of alignment. If you’re constantly texting or on a tablet, you can also develop text neck. Hunching over your devices puts excessive strain on the neck and upper back, which can lead to pain and poor posture.
    2. Prolonged sitting: Spending long hours sitting at a desk, in front of a computer, or while driving can lead to poor posture. This is especially true if the ergonomics of the workspace are not properly set up.
    3. Poor ergonomics: Using improperly designed furniture or equipment, such as poorly adjusted chairs, desks, or computer screens, can encourage slouching or straining.
  1. Inactive lifestyle: Lack of regular physical activity and exercise can weaken the muscles that support the spine and contribute to poor posture. Carrying excess body weight can also put strain on the spine and lead to postural issues.
  2. Weak core muscles: The core muscles play a crucial role in supporting the spine and maintaining good posture. Weakness in these muscles can result from lack of exercise or improper training.
  3. Poor footwear: If you wear poorly fitted shoes or ones that don’t provide adequate support, it can affect the alignment of the spine and contribute to poor posture. Wearing high heels frequently can also affect your posture.
  4. Stress: Emotional and mental stress can manifest physically, leading to tension in the muscles and poor posture.

6 Exercises to Improve Your Posture

1. Child’s Pose
Child’s pose helps lengthen and stretch the spine, leading to better posture. Start on your hands and knees, and spread your knees as wide as your mat, with your big toes touching each other.

Slowly drop your hips back to rest on your heels and rest your belly between your thighs. Root your forehead to the floor and stretch your arms in front of you with your palms toward the floor. Relax the shoulders, jaw, and eyes, and breathe for 10 deep breaths. Do this morning and night.

2. Cat-Cow
This exercise helps increase spinal awareness, which is key if you have bad posture. It also improves your posture and balance overall. Start on all fours with your wrists right under your shoulders and your hips above your knees. Keep your fingers spread for stability and keep your neck neutral.

Inhale as you drop your belly towards the mat. Lift your chin and chest and gaze up toward the ceiling. This is cow pose. As you exhale, draw your belly to your spine and round your back toward the ceiling. Release the crown of your head toward the floor. This is cat pose. Repeat each pose 10 times.

3. Plank to Downward Dog
High plank engages your core muscles and requires awareness of the spinal condition, which are both essential for good posture. Downward dog opens the anterior chest wall and shoulders that are rounded with bad posture.

Start on your hands and knees, then tuck your toes and straighten your legs with your core engaged. Relax your head and neck and don’t let your back sag. This is plank position. Press your hips and butt back, pushing away slightly with your arms as you engage your core. This is downward dog. Move between the two poses slowly, taking your time and engaging and stretching your body.

4. Forward Fold
This stretch releases tension in your spine, glutes, and hamstrings, and also stretches your hips and legs. Stand up straight with your big toes touching and your heels slightly apart. Fold forward at your hips, bringing your hands down your body, releasing them towards the floor. It’s okay if they don’t touch the ground.

Bend your knees slightly, soften your hips, and allow your spine to lengthen. Tuck your chin into your chest and allow your head to fall heavy to the floor. Hold this pose for one minute.

5. Side Plank
Side plank works the muscles in your sides and glutes. Strengthening and aligning these muscles helps support your back and improves posture. From a high plank position, place your right hand slightly into centre, shifting your weight onto your right hand, stacking your ankles, and lifting your hips. You can drop your right knee to the ground for extra support if needed.

Align your body in a straight line from the top of your head to your heels, and engage your core, side body, and glutes. You can place your left hand on your hip or extend it toward the ceiling. Hold for 30 seconds and repeat on the other side.

6. Thoracic Spine Rotation
This exercise relieves tightness while increasing mobility and stability. Start on all fours, and sink your hips back down to your heels, resting on your shins. Place your right hand behind your head with your elbow extended to the side. Keep your left hand under your shoulder or bring it to centre and rest on your forearm.

Exhale and rotate your right elbow up toward the ceiling and stretch the front of your torso. Take a deep breath in this position, then release back down to the original position. Repeat 10 times, alternating sides.

If you’ve been noticing signs of bad posture, start incorporating these exercises into your daily routine to readjust and improve your posture.

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