Prolonged poor posture can lead to more serious problems, including muscle imbalance and chronic pain. This 5-minute exercise works the main muscles that support good posture, including the core, back, and shoulders.
These exercises will help strengthen your postural muscles while stretching areas that tend to be tense when sitting or leaning your back.
chest extension exercises
A common consequence of poor posture is stiffness in the chest muscles, causing the shoulders to fall down. Chest stretching exercises help reduce stress and promote upright posture.
This stretch is especially effective if you sit at a desk or lean your back forward for long periods of time. This exercise helps fight forward bending stiffness and enhances shoulder mobility.
Stand with your feet shoulder-width apart. Stretch your fingers back and straighten your arms. Gently raise your arms up, open your chest and squeeze your shoulders together. Hold for 30 seconds, then relax. Repeat 2-3 times.
wall angels exercises
The exercise works the upper back, shoulders and neck muscles. These muscles are often weak or overly stretched due to poor posture. This exercise improves spinal alignment and promotes shoulder health.
Stand with your back against the wall, your feet are about 15cm from the wall. Press your lower back, upper back, and head into the wall. Raise your arms up to create a 90-degree angle at your elbows, bringing your palms up against the wall.
Slowly slide your arms up and down the wall, keeping your elbows and hands in contact with the wall. Repeat 10-15 times.
Cat-song stretching pose
Cat-and- gat stretching exercises help increase spinal mobility, playing an important role in overall posture.
This dynamic exercise gently stretches and strengthens the muscles in the back and neck, helping to reduce stress and promote better spinalydost fixation. This exercise also promotes better flexibility in the thoracic spine, which is often stiff due to prolonged sitting.
Start on your hands to the ground with your hands directly under your shoulders and your knees directly under your hips. Inhale as you lower your belly to the floor, curl your back, lift your head and tail bones (in cow's position).
Exhale as you curl your back toward the ceiling, bend your chin toward your chest (like a cat). Continue alternating between cat and cow poses for 30 seconds to 1 minute.
Plank
Plank helps build core strength, supporting good posture. A strong core helps prevent hunchback and keep the spine straight. Plank also affects the shoulders, arms and legs, providing a full-body challenge that improves posture and overall stability.
Start in a forearm plank position with your elbows directly under your shoulders. Focus on your torso, keeping your body in a straight line from head to heel.
Hold the pose for 20-30 seconds, making sure your hips are not lowered or lifted. Rest for a few seconds, then repeat 2-3 times.
