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12 Exercises To Fix Posture For Good.

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12 Exercises To Fix Posture For Good.
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Poor posture can lead to a number of health problems, including back and neck pain, headaches, and even breathing problems. But it’s not just your health that’s at stake – bad posture can also make you look older and less confident.

The good news is that there are plenty of exercises you can do to improve your posture. Here are twelve of the best.

1. Back-to-wall shoulder stretch.

Instructions: Stand with your back against a wall and your heels about 50 cm (20 inches) away from it. Keep your feet flat on the floor, bring your arms up alongside your head, then clasp your hands together. Without moving any other part of your body, slowly move your back down the wall until you feel a stretch. Hold the position for as long as it feels comfortable, then return to standing. Repeat three times.

The back-to-wall shoulder stretch is a great way to improve flexibility and range of motion in the shoulders. It also feels really good!

The stretch is simple. Just stand with your back against a wall, and then press your palms against the wall and slowly raise your arms overhead. Hold for 30 seconds, and then repeat 3 times.

The benefits of this stretch include:

• Improved flexibility and range of motion in the shoulders
• Increased blood flow to the shoulder muscles
• Relief from tension headaches
• Reduced stress and anxiety

Back-to-wall shoulder stretch
Back-to-wall shoulder stretch

2. Child pose.

Instructions: From all fours, bring your knees wider than hip-width apart and turn your toes under so they are flat on the floor. Bring your arms forward so your shoulders are directly above your wrists, then slowly lower your chest towards the ground. Rest your head on one arm if you can keep good posture, or place both forearms flat on the floor beneath your shoulders. Hold for 30 seconds to a minute.

There are many benefits to Child’s pose, including:

  • Stretching the hips, thighs, and calves
  • Stretching the spine and improving posture
  • Relieving stress and tension in the neck and shoulders
  • Calming the mind and relieving anxiety or depression.

3. Cat pose.

Instructions: From all fours, arch your back upwards towards the ceiling. Hold for five to ten seconds, then return to starting position. Repeat four or five times. The Cat Pose is a beginner’s yoga pose that is excellent for stretching the back, hips, and thighs.

The Cat Pose is also called the Marjaryasana. It is a simple asana that can be done by people of all ages and abilities. This pose helps to increase spinal flexibility, improve hip mobility, and stretch the quadriceps muscles.

The Cat Pose is beneficial for people who spend a lot of time sitting or driving, as it helps to relieve tension in the hips and lower back. This pose can also help to improve posture.

Cat pose.

4. Wall slide with heel stretch.

Instructions: Place your hands shoulder width apart on a wall and walk your feet backwards until they are about 10cm (4in) away from the wall, keeping your knees straight throughout. Keep your back straight and lean forward until you feel a stretch in the front of both thighs, then extend one leg backwards so that only your heel is resting against the wall. Gently move it up and down to increase flexibility in your calf muscles if required, then switch legs after 30 seconds. Swap over if you experience discomfort in any particular area while performing this posture fix.

Benefits of the wall slide with heel stretch:

  • Stretches the calf muscles and Achilles tendon
  • Reduces tension in the lower back
  • Helps improve flexibility and range of motion in the hips and shoulders
  • Strengthens the abdominal muscles

Performing this exercise is simple. Stand with your back against a wall, then slowly slide your heels down towards the ground. Keep your abdominal muscles pulled in as you do this to help protect your lower back. Hold the position for a few seconds, then slide back up to the starting position. Repeat 10-15 times.

12 Exercises To Fix Posture For Good.

5. Neck roll-down.

Instructions: Stand with your feet hip-width apart and posture straight. Slowly roll your head around, feeling each vertebra in your neck as it pops up and down once or twice. When you’ve done a full rotation, turn your head towards one shoulder at a time to touch the back of it with your chin, hold for a count of three, then return to facing forwards before repeating on the other side.

The neck roll-down is a yoga pose that is done to improve mobility in the neck, as well as to increase blood flow and circulation.

Some benefits of the neck roll-down are:

  • Improved mobility in the neck
  • Increased blood flow and circulation
  • Stretches the muscles in the neck and upper back
  • Can help relieve tension headaches and sinus pressure
  • Can help improve posture.

6. Child pose with calf stretch.

Instructions: From all fours, bring your knees wider than hip-width apart and turn your toes under so they are flat on the floor. Bring your arms forward so your shoulders are directly above your wrists, then slowly lower your chest towards the ground. Rest your head on one arm if you can keep good posture, or place both forearms flat on the floor beneath your shoulders. Hold for 30 seconds to a minute.

The Child pose with calf stretch is a yoga pose that is often used to improve flexibility. This pose stretches the spine, hamstrings, and calves. It also helps to relieve stress and tension in the neck and shoulders.

The Child pose with calf stretch is a great yoga pose for beginners. It is easy to perform and provides a number of benefits. This pose can be performed at any time of day, but it is especially beneficial before bedtime as it can help to relax the body and promote better sleep.

12 Exercises To Fix Posture For Good.
Child pose with calf stretch

7. Seated twist.

Instructions: Sit up straight with your core tight and your legs out in front of you at hip-width apart (you may wish to avoid this posture fix if it’s uncomfortable). Place your left hand on the outside of the right knee and gently pull yourself to face right while supporting yourself with your right hand behind you. Hold for five to ten seconds; release; then repeat on the other side (alternate sides each time). If it feels uncomfortable, rest against a wall for support.

The seated twist is a great way to work your core and improve your balance. It also provides a stretch for the lower back and hips, and can help relieve tension in the neck and shoulders.

Some of the benefits of doing seated twists regularly include:

  • improved balance and coordination
  • stronger abdominal muscles
  • better posture
  • relief from tension in the neck, shoulders, and lower back.
Seated twist.

8. One-legged posture fix.

Instructions: Keep your feet hip-width apart and posture straight. Draw one knee up towards your chest, hold it in place while looking down to ensure you’re keeping posture correct. Hold for 30 seconds, then repeat on the other side (alternate sides each time).

There are many benefits to having a one-legged posture.

Here are some of the top benefits:

  • Increased balance and stability.
  • Improved strength and flexibility in the hips, knees, and ankles.
  • Increased range of motion in the hips and ankles.
  • Improved core stability.
  • Increased proprioception (awareness of body position).
  • Increased balance and coordination.

9. Sit-ups (crunches) with posture stretch.

Instructions: Lie down on your back with your legs out in front of you and your arms stretched out at shoulder height above your head; keep your core tight throughout. Bring both knees into your chest and extend them again without arching or rounding your lower back; hold for a few seconds before returning to starting position. Repeat five times, then bring one knee in and stretch your foot out straight on the ground, the other leg still bent; hold for 30 seconds before repeating on the other side (alternate sides each time).

10. Side posture fix: Half moon.

Instructions: From all fours, turn onto your right hand and knees so you’re in a table top position facing right. Move your left arm forward so it’s in line with your shoulders and your legs are directly beneath you; keep your core tight throughout this posture fix. Make sure that both arms and legs are straight (but not locked), then slowly lean to the left until you feel a stretch across your torso; hold for 30 seconds before swapping over to the other side (alternate sides each time).

11. Bridge posture fix.

Instructions: Lie down on your back with your legs out in front of you and your arms at your sides, palms down; keep your core tight throughout this posture fix. Lift up your hips and place a pillow under them if it makes the posture more comfortable – but don’t allow them to sag towards the ground. Hold for 30 seconds before relaxing back into starting position; repeat three times.

12. Cat-cow posture with twist.

Instructions: Get onto all fours and let your back fall so it’s flat, making sure not to pull it in or arch it too far. Just aim for an even curve from shoulders to tailbone. Gently draw your navel downwards towards your spine, then let it rise again as you simultaneously roll your head upwards and look up towards the ceiling; release back into starting position before repeating the posture five times. When you’re ready, bring one hand forward so it is directly below your shoulder and hold it there with good posture for five seconds; swap hands (make sure both are still in line with your shoulders) before repeating on the other side (alternate sides each time).

The cat-cow posture with twist has many benefits, including:

  • Strengthening the spine and core
  • Increasing flexibility in the spine
  • Stimulating the organs and improving digestion
  • Relaxing the mind and reducing stress levels
  • Helping to prevent back pain and other spinal issues

Conclusion.

Improving your posture can have a number of benefits for your health and appearance. The exercises we’ve shared are a great place to start, but there are plenty of other options available as well. If you’re looking for a way to improve your posture, look no further. These exercises will help you stand up straighter and feel better in no time. Remember to focus on your breathing, too. Good posture starts with deep breaths. Are there any other exercises you do to improve your posture? Let us know in the comments! If you want to learn more about improving your posture, or need help getting started, contact us today. We would be happy to help!

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