17 Good postural exercises to correct your posture
In this article titled ‘17 Good posture exercises to correct your posture ‘, we will explore a diverse range of posture exercises to address poor posture, that target different muscle groups and areas of the body. Whether you are a beginner or seasoned fitness enthusiast looking to improve posture, these exercises, when performed with the correct form and consistency, can empower you to take charge of your posture journey and move the needle towards achieving optimal alignment for a pain-free and active lifestyle.
Let’s dive in and discover the power of good postural exercises to correct your posture and strengthening exercises to transform your body posture and overall health. The exercises outlined require no or little equipment which means that you can create a posture exercises gym wherever you are.
Develop a Balanced Exercises Routine for Optimal Results
To achieve the best results in posture correction, it’s essential to create a well-rounded and balanced exercise routine. Incorporating a mix of these simple exercises will target various muscle groups and help you in improving posture.
By diversifying your routine, you can ensure that you are not overloading specific areas while neglecting others. A balanced approach allows your body to develop strength and flexibility evenly, promoting proper posture and alignment, reducing the risk of imbalances and injuries. A family Chiropractor can guide you by personalising the routine to your specific individual requirements.
Use Mindful Efficient Breathing Techniques
While performing good posture exercises, paying attention to your breathing can significantly enhance their effectiveness. Correct breathing technique ensures adequate oxygen supply to your muscles, improves stability, and helps maintain focus during each movement which helps in maintaining good posture.
When executing the exercises, aim for controlled and rhythmic breathing. Inhale deeply as you prepare for the movement, and exhale slowly and steadily as you execute it. Focusing on your breath can also help you relax and prevent unnecessary tension in the muscles, optimizing the benefits of each exercise whilst maintaining correct posture throughout.
Use a quick Warm-up and Cool-down routine
Before delving into the posture correction exercises, it’s beneficial to warm up your body adequately. A dynamic warm-up routine, consisting of light aerobic movements and dynamic stretches, increases blood flow to your muscles and prepares them for the upcoming workout. Physical therapy such as massage, can also act as a gentle way of warming up and preparing the muscles for exercise. The warmup reduces the risk of injury and improves exercise performance before you start your strength training.
Similarly, after completing your posture correction exercises, take the time to cool down with static stretches and gentle movements. Cooling down aids in muscle recovery and flexibility, reducing posture exercises soreness and promoting a smooth transition back to a resting state.
17 Good posture exercises
Posture Exercise 1: Plank
What the Plank helps correct : Strengthens core muscles and promotes optimal spinal alignment.
How to perform the Plank : Start in a push-up position with elbows directly beneath shoulders, engage core and hold a straight line from head to heels.
Repetitions and Frequency : Aim for 3 sets of 15-second holds, gradually increasing time as you progress. Repeat 3-4 times per week.
Safety Considerations : Avoid arching the lower back or allowing hips to sag. Keep neck aligned with the spine to avoid unnecessary tension that may lead to neck pain.
Because this exercise is such a staple exercise for strengthening the core muscles required to support posture correction, we’ve outlined a progression in the next section. Plank is also an exercise that helps improve posture exercises as core muscle development is key.
Posture Exercises 2: High Plank
What the High Plank helps correct : Strengthens core muscles, promotes healthy spinal alignment, and builds upper body stability.
How to perform the exercise : Start in a push-up position with hands directly beneath shoulders, engage core, and keep a straight line from head to heels.
Repetitions and Frequency : Aim for 3 sets of 15-second holds, gradually increasing time as you progress. Repeat 3-4 times per week.
Progression Tips : To challenge yourself further, lift one arm off the ground and hold for a few seconds, alternating sides as long as you’re able to perform the movement safely and without pain. This variation enhances core stability and shoulder strength.
Adding this progression allows individuals to advance their core strength and stability while continuing to work on their posture and overall musculoskeletal health. As with any exercise, maintain proper form and listen to your body to prevent injury.
Posture Exercises 3: Bridge
What the Bridge helps correct : Targets glutes and lower back, supporting a stable pelvis.
How to perform the Bridge : Lie on your back, feet flat on the floor, lift hips off the ground while engaging glutes and core.
Repetitions and Frequency : Perform 2-3 sets of 6-8 repetitions. Include it in your routine 2-3 times per week.
Progression Tips : To increase difficulty, try single-leg bridges or elevate feet on a step. As always check to make sure you can perform the movement safely and without discomfort.
Posture Exercises 4: Chin Tucks
What the Chin Tucks helps correct : Strengthens neck muscles and counteracts forward head posture.
How to perform the Chin Tucks : Sit or stand with a straight back, gently tuck your chin towards your neck, keeping eyes level.
Repetitions and Frequency : Perform 6-8 chin tucks, hold 5-10 seconds each and perform up to 2-3 times a day.
Safety Considerations : Perform the movement slowly and avoid tilting the head backward.
Posture Exercise 5: Shoulder Blade Squeezes
What the Shoulder Blade Squeezes helps correct : Improves upper back strength and corrects rounded shoulders.
How to perform the Shoulder Blade Squeezes : Sit or stand with arms at sides, squeeze shoulder blades together and hold for a few seconds.
Repetitions and Frequency : Aim for 2 sets of 8-10 repetitions. Include it in your routine 3-4 times a week.
Progression Tips : Add light resistance bands for more challenge.
Posture Exercise 6: Thoracic Extension Stretch
What the Thoracic Extension Stretch helps correct : Opens up the chest and improves upper back flexibility.
How to perform the Thoracic Extension Stretch : Stand or sit tall, clasp hands behind your head, and gently arch backward.
Repetitions and Frequency : Perform 3 sets of 6-8 repetitions with a 10-15 second holds, 3-4 times per week.
Safety Considerations : Move within a comfortable range and avoid excessive arching.
Posture Exercise 7: Cat Cow Stretch
What the Cat-Cow Stretch helps correct : Enhances spinal mobility and reduces lower back stiffness.
How to perform the Cat-Cow Stretch : Start on hands and knees, arch your back up (cat), then arch it down (cow) in a fluid motion.
Repetitions and Frequency : Flow through 6-8 repetitions, 2-3 times a day, aim to include this 3-4 per week into your exercise routine.
Safety Considerations : Move slowly and mindfully, avoiding extreme ranges of motion.
Posture Exercise 8: Child’s Pose (Balasana)
What the child’s pose helps correct : Stretches and relaxes the lower back and hips.
How to perform the Child’s Pose : Kneel on the floor, sit back on heels, and reach arms forward while lowering the chest towards the ground.
Repetitions and Frequency : Hold the stretch for 10-15 seconds, repeating 2-3 times during a stretching routine, perform 3-4 times a week.
Safety Considerations : Keep the stretch comfortable, and avoid straining the knees. Use a pillow or padded mat underneath your knees to avoid discomfort.
Posture Exercise 9: Chest Opener Stretch
What the Chest Opener Stretch helps correct : Releases tension in the chest and front shoulder muscles.
How to perform the Chest Opener Stretch : Stand tall, clasp hands behind your back, and lift arms while squeezing shoulder blades together.
Repetitions and Frequency : Hold the stretch for 10-15 seconds, repeating 2-3 times per session, 3-4 times a week.
Safety Considerations : Avoid overstretching; maintain relaxed breathing.
Posture Exercise 10: Hip Flexor Stretch
What the Hip Flexor Stretch helps correct : Lengthens tight hip flexors, promoting improved pelvic alignment.
How to perform the Hip Flexor Stretch : Kneel on one knee, lunge forward while keeping the back straight and pelvis level.
Repetitions and Frequency : Hold the stretch for 10-15 seconds per side, repeating 2-3 times during a stretching routine 3-4 a week.
Safety Considerations : Keep the front knee aligned with the ankle, avoid arching the lower back and use a cushion if the knee feels sore.
Posture Exercise 11: Wall Angels
What the Wall Angels helps correct : Aligns shoulders and improves scapular (shoulder blades) mobility.
How to perform the Wall Angels : Stand against a wall, raise arms overhead, and slide them up and down the wall while keeping the back flat against it.
Repetitions and Frequency : Aim for 2 sets of 8-10 repetitions, 3-4 times per week.
Safety Considerations : Perform the exercise with controlled movements to avoid excessive arching or strain on the shoulders.
Posture Exercise 12: Bird-Dog Exercise
What the Bird-Dog Exercise helps correct : Strengthens core and back muscles while improving balance and stability.
How to perform the Bird-Dog Exercise : Start on hands and knees, extend one arm forward and the opposite leg backward while keeping the back straight.
Repetitions and Frequency : Perform 2 sets of 8-10 repetitions on each side, 2-3 times per week.
Posture Exercise 13: Reverse Plank
What the Reverse Plank helps correct : Targets the muscles in the back, glutes, and hamstrings, supporting proper spinal alignment.
How to perform the Reverse Plank : Sit with legs extended, place hands behind you with fingers pointing toward feet, lift hips off the ground.
Repetitions and Frequency : Hold the position for 10-15 seconds, repeating 2-3 times per session, 3-4 times per week.
Safety Considerations : Keep the neck neutral, avoid overarching the lower back.
Posture Exercise 14: Seated Rows
What the Seated Rows helps correct : it engages the upper back muscles and promotes shoulder stability. Seated rows are considered core upper back posture exercises and an excellent way on how to fix your back posture.
How to perform the Seated Rows : Sit with knees slightly bent, hold a resistance band or cable handles, and pull elbows back while squeezing shoulder blades together. If doing this in the gym ask the PT to show you how to perform ‘seated cable rows’.
Repetitions and Frequency : Aim for 2 sets of 8-10 repetitions, 2-3 times per week.
Progression Tips : Increase resistance or vary grip width for more challenge.
Posture Exercises 15: Pec Stretch
What the Pec Stretch helps correct : Opens up the chest and stretches the front shoulder muscles.
How to perform the Pec Stretch : Stand near a wall, place one hand against it, and turn your body away to stretch the chest.
Repetitions and Frequency : Hold the stretch for 10-15 seconds per side, repeating 2-3 times per session.
Safety Considerations : Avoid overstretching; maintain relaxed breathing.
Posture Exercises 16: Wall Squats
What the Wall Squats helps correct : Strengthens the quadriceps and glutes while promoting proper alignment of the lower body.
How to perform the Wall Squats : Stand with back against a wall, feet shoulder-width apart, and slide down the wall into a squat position hold for 10-15 seconds.
Repetitions and Frequency : Perform 3 sets, 2-3 repetitions, 2-3 times per week.
Progression Tips : Increase squat depth as strength improves.
Wall squats is one way on how to fix bad posture when sitting.
Posture Exercises 17: Hip Hinge
What the Hip Hinge helps correct : Teaches efficient hip movement and engages the core and glutes.
How to perform the Hip Hinge : Stand with feet hip-width apart, hinge at the hips while keeping a straight back and bending knees slightly.
Repetitions and Frequency : Practice 8-10 repetitions, 2-3 times a day, 3-4 times a week.
Progression Tips : Gradually increase hinge range and incorporate light resistance.
Posture Exercises 18: Thoracic Rotation Stretch
What the Thoracic Rotation Stretch helps correct : Enhances mobility in the upper back and shoulders, supporting good posture.
How to perform the Thoracic Rotation Stretch : Sit or stand tall, place hands behind head, rotate the upper body to each side. Gently stretch, elongating as you breath out and avoid straining.
Repetitions and Frequency : Perform 2-3 sets of 6-8 rotations on each side, 2-3 times per week.
Safety Considerations : Move within a comfortable range, avoiding excessive twisting.
Incorporating these posture correction exercises into a well-rounded routine can significantly contribute to improved posture and overall musculoskeletal health. Always prioritize proper form, listen to your body, and progress at a pace that suits your fitness level. If you have any existing health conditions or concerns, consult a family Chiropractor or other healthcare professional before beginning a new exercise program.
How to permanently fix posture
Chiropractors take a comprehensive approach to identify the root cause of posture-related issues. They begin by assessing muscular-skeletal, postural, and nervous system imbalances through patient history, physical examination, and postural assessments. Neurological evaluations and muscle function testing help complete the picture.
Once the root cause is established, chiropractors prescribe targeted care. This may include chiropractic adjustments to correct spinal misalignments and improve nerve function. Customized posture exercises programs strengthen weak muscles and enhance flexibility. Chiropractors also offer postural advice and soft tissue techniques to address muscle tension and knots.
Furthermore, lifestyle recommendations, encompassing nutrition and stress management, support the body’s ability to maintain adequate posture and overall wellness. With this multi-disciplinary approach, chiropractors aim to provide individualized care, helping patients achieve and maintain optimal posture for long-term health benefits.
NHS Posture exercises pdfs
The NHS has done an excellent job at creating some illustrated posture correction and exercise guides which can be found here:
Improving your Posture introductory pdf
Cervical Neck Exercises an illustrated pdf
More Neck Exercises another illustrated pdf
Good posture in Children illustrated guide pdf
General Advice on Posture Illustrated guide pdf
Sitting Exercises to develop posture illustrated guide pdf
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