1. lean your back against the wall
This is an exercise to support the shoulder muscles and improve mobility in the upper back. If you have difficulty keeping your arms up on the wall, this is a sign of tight chest muscles and weak upper back muscles. Both of them contribute to bad posture.
Stand with your back against the wall, your feet are about 15 cm from the wall, lower back, upper back and entrance to the wall surface. Bend your elbows at a 90-degree angle, keeping your hands and elbows touching the wall.
Slowly raise your arms up, trying to keep your arms tightly against the wall as much as possible. Lower your arms back to the starting position slowly and with control. Do 12 reps.
2. Reverse plank
Reverse plank exercises help strengthen the entire rear muscle chain including the glutes, lower back and shoulders. This exercise combates the effects of sitting for long periods of time, often leading to muscle weakness and a slouching position.
By holding this pose, you will improve your spine and encourage better participation of your core muscles.
3. Bridge pose
Weak buttocks and stiff hip flexors are common causes of poor posture, especially for people who sit for long hours. The bridge pose helps strengthen the rear muscle chain while also improving mobility. This move makes it easier to maintain an upright position.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Stretch your arms at your sides. Press on your heels and lift your hips, tightening your glutes. Slowly lower yourself down and repeat. Do 12 reps.
4. Exercises for the muscles around the cervical vertebrae
This is a simple but effective move to help regain the straight head pose, encouraging application to people with neck and back problems. Many people accidentally move their head forward when looking at the screen, leading to neck pain and poor posture over time.
Stand up straight, relax your shoulders and look straight ahead. Slowly bend your chin toward your chest. Hold the pose for 30 seconds, feeling a slight stretch in your neck. Remove and repeat if needed during the day.
