What back exercises can improve posture?

Good posture means that our body is correctly aligned, whether sitting, standing, or lying down.

Poor posture has become increasingly common in recent years due to many reasons including life style, seating for long periods of time at work desk, etc. It is good for our bodies to be in a seated unnatural position for long period without a chance to stretch.

It’s easy to see how slouched shoulders or a rounded back could naturally develop over time, it could lead to physical and mental issues that have lasting effects on our body.

Why is having good posture important?

Having good posture not only benefits a person’s confidence and self-esteem, but it also has a range of long-term benefits to your health, including a reduction in back pain, a lower risk of injury, and improvements to your circulation, digestion, and overall flexibility.

This article will discuss the back exercises that you can complete from the comfort of your own home to improve your posture. Practice these exercises regularly, and you will observe a notable reduction in tension and discomfort in your back as you go about your day-to-day life.

When it comes to stretching, always remember that while you should feel some tension during the exercise, make sure not to stretch to the point where you feel pain, as this could result in injury.

Bird dog

This exercise focuses on the muscles of the core and lower back. Starting with your knees and hands on the floor, tighten your core muscles as you lift your left leg behind you into a straight line parallel to your torso. While holding this position, extend your right arm in front of you and hold for 5 seconds before returning to the starting position. Repeat on the alternate side by holding your left arm in front and your right leg behind.

Cat cow

This exercise focuses on the spine and upper back. Begin with your hands and knees on the floor and start to inhale as you look upwards and lower your stomach towards the ground, allowing your back to form a U shape. Next, exhale as you arch your back upwards and look downwards, tucking your chin into your chest. Repeat these two movements in line with the breath for 1-2 minutes.

Childs pose

Childs pose helps to stretch out the lower back and hips. It is a more restful pose and can be used to take a break in between the more strenuous poses in this guide. Begin with kneel on floor with toes together and your hands rest on your knees, your hips rest on heels then lower your torso towards the ground while exhaling and arms extended with palm down on floor. Try to keep your arms straight and place your forehead on the ground. Hold the pose for one minute.

Cobra pose

Cobra pose is a great exercise toimprove your back posture and relieve tension in your spine. Begin lying downon the floor or a mat with your toes pointed. Place your hands underneath yourshoulders and press down into your hands, lifting your chest upwards andarching your back. Straighten your arms but leave a slight bend in the elbows andhold the pose for 1 minute.

Forward fold 

A forward fold will work on thespine, hips, legs and can do wonders for your body. Standing tall with yourfeet together, hinge at the hips and fold towards the ground. Try to place yourhands on the floor or as far as you can comfortably reach. Hold the pose for 1minute.

High plank

The high plank position engages muscles throughout your entire body, especially your core. Stronger core muscles help to improve back posture. To do this, begin on the floor on all four and straighten your legs, lifting your knees off the ground. Keep your arms and back straight, and hold this pose for as long as possible, up to 1 minute at a time.

Given how much time the average person spends looking at gadgets each day, it’s easy for posture to gradually worsen. But regularly taking the above exercises and you will see a real improvement in overall posture to strengthen physical and mental health.

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