A woman working out at home.

Practice These Stretches and Exercises to Improve Your Posture

Has anyone ever told you that your posture is not good? Sometimes people don’t notice that they are beginning to hunch over because poor posture is not something that you notice at once. Perhaps you are feeling some stiffness in your neck or your back is aching and you just apply a liniment or take medicine for the pain without even actually thinking of what may be causing those pains. Posture is often the last thing that many people would consider the cause of body pain when, unfortunately, it can be the main reason.

Being aware of it is just the first step. You should do what you can to correct your poor posture. How? These stretches and exercises can help you:

Shoulder Rolls

Stand in a relaxed position. As you breathe in, slowly lift your shoulders up towards your ears. As you exhale, allow your shoulders to slowly roll back as you pull your shoulder blades together. Do this between 5 to 10 times. This is an excellent exercise to do if your work requires you to sit for long periods of time.

Chest Release

Lift both of your arms up until they’re level with your shoulders. Have your palms facing forward. Take a deep inhale and as you gradually exhale, slightly push your hands behind you as you squeeze your shoulder blades.

Standing Forward Bend

You can begin with your feet are just a little bit more than shoulder-width apart. Straighten your arms behind you. Have your palms facing the floor and your fingers interlaced. Breathe in deeply and as you exhale, lean forward, bending at the hips and slowly bringing your head towards the floor. Push your interlaced hands to the ceiling as you do this. Try to keep your back as straight as you can but be careful to just go as far back as your body can. Return to your first position slowly.

Seated Elbow Grasp

Sit on the floor. Bring your arms behind your back and slowly squeeze your shoulder blades together. With your left hand, try to grab your right elbow and do the same with your right hand grabbing your left elbow. If reaching that far is too difficult for you, you can just grab your forearm but go as far as you can. Do it again, this time starting with the right hand grabbing the left elbow first.

Spine Stretch

Sit down and have both of your legs straight out with the toes pointed upwards. Straighten your back. Inhale deeply and as you exhale, slowly reach out straight in front of you. Do not reach for your toes but simply straight in front of you.

It is recommended that you do these posture stretches and exercises three to five times a week. You can add them to your usual workout routine. Remember to control your breathing and to hold each stretch for 15 seconds.

If you need more tips on how you can improve your posture and enjoy better back health, Back in Balance is always open for you!


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