Maintaining good posture is key to having a healthy and functioning body. Poor posture can cause pain and discomfort, but it can also lead to more serious health problems. Fortunately, there are a number of exercises that can help improve posture and reduce the risk of developing chronic issues. Below are 10 of the best exercises to improve posture, which you can do at home or in the gym.
1. Wall Angels – Wall angels are a great exercise for improving posture because they target the muscles in the upper back, which can help to keep the spine in alignment. To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly lift your arms up and out to the side, as if you were making a snow angel. Hold for 10 seconds and then slowly lower your arms back to the starting position.
2. Plank – The plank is a great exercise for strengthening the core and improving posture. To do this exercise, start in a push-up position, with your arms straight and your hands beneath your shoulders. Engage your core and hold the position for 30 seconds to 1 minute.
3. Bridge – The bridge is a great exercise for targeting the glutes, which can help to improve posture by keeping the hips in line. To do this exercise, lie on your back and bend your knees. Lift your hips off the ground and hold the position for 10 seconds.
4. Back Extensions – Back extensions are an effective exercise for strengthening the back muscles, which can help to improve posture. To do this exercise, lie on your stomach and place your hands behind your head. Lift your chest off the ground and hold for 10 seconds.
5. Single-Leg Deadlift – The single-leg deadlift is a great exercise for strengthening the core and glutes, which can help to improve posture. To do this exercise, stand on one leg and bend forward at the waist. Lower your other leg towards the ground and hold for 10 seconds.
6. Chest Opener – The chest opener is a great exercise for stretching the chest muscles, which can help to improve posture. To do this exercise, stand with your feet shoulder-width apart and your arms outstretched in front of you. Take a deep breath and slowly lift your arms up and back, as if you were opening a door. Hold for 10 seconds and then slowly lower your arms back to the starting position.
7. Seated Row – The seated row is an effective exercise for strengthening the back muscles, which can help to improve posture. To do this exercise, sit on the edge of a chair with your feet flat on the ground. Place your hands on the edge of the chair and pull your shoulder blades back and down. Hold for 10 seconds and then slowly release your arms back to the starting position.
8. Supermans – Supermans are a great exercise for targeting the back muscles, which can help to improve posture. To do this exercise, lie on your stomach and reach your arms out in front of you. Lift your chest and legs off the ground and hold for 10 seconds.
9. Seated Forward Bend – The seated forward bend is an effective exercise for stretching the back muscles, which can help to improve posture. To do this exercise, sit on the edge of a chair with your feet flat on the ground. Reach your arms up above your head and slowly lean forward, keeping your back straight and your neck relaxed. Hold for 10 seconds and then slowly return to the starting position.
10. Cat-Cow – Cat-Cow is a great exercise for improving posture and strengthening the core. To do this exercise, start in a tabletop position with your hands and knees on the ground. Arch your spine up and hold for 10 seconds, then lower your back and hold for 10 seconds.
These are just a few of the best exercises to improve posture. If you’re looking for more help, you can book a session at SF Custom Chiropractic to learn more about how to properly align your body to improve your posture.
