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We’re living in a world full of activities that lead to poor body posture. However, having a good body posture is more than about looking good. Maintaining the right body posture helps you build strength, flexibility, and balance in your body. Proper body posture also reduces muscle pain and gives more energy throughout the day. If you’re suffering from poor body posture, here are the 10 good posture exercises to regain your body posture.
Read on to learn the best posture exercises that’ll help you stand a little taller and straight.
The 10 Best Posture Exercises
- Child’s Pose
- Forward Fold
- Chest Opener
- High Plank
- Downward-Facing Dog
- Pigeon Pose
- Thoracic Spine Rotation
- Glute Squeezes
- Isometric Rows
1. Child’s Pose
Child’s Pose is one of the resting pose posture exercises that stretches and lengthens your spine, hamstrings, and glutes. The child’s pose exercise can help you relax your lower back and neck. Sit on your shinbones with your knees together, big toes touching, and heels fanned out to the side to perform this posture exercise. Fold forward at the hips with your hands out in front of you. Return your hips to their original position, close to your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them. Rest your head to one side or gently place your forehead on the floor. Extend your arms or rest them against your body. Deeply inhale and exhale into the back of your rib cage and waist. Continue to breathe deeply while relaxing in this pose for up to 5 minutes. Then, repeat the process as you want.
2. Forward Fold
This is one of the good posture exercises that release tension in your spine, glutes, and hamstrings. It stretches your hips and legs as well. As you execute this stretch, you should feel the entire backside of your body opening up and stretching. Your big toes should be touching and your heels should be slightly apart as you stand. Fold forward at the hips by bringing your hands to your hips. Allow your hands to fall to the floor or rest on a block. If your hands don’t contact the earth, don’t worry about it; simply go as far as you can. Allow your spine to stretch by bending your knees slightly and softening your hip joints. Allow your head to sink heavy to the floor by tucking your chin into your chest. Hold this position for up to a minute. Then, repeat the process as you want.
3. Chest Opener
When it comes to good posture exercises, the chest opener is a pro. You can open and stretch your chest with this exercise. This is especially beneficial if you spend the majority of your day sitting, which causes your chest to shift inwardly. Strengthening your chest also made it easier for you to Stand up straighter. To begin with, this exercise, stand with your feet about hip-width apart. Interlace your fingers with your palms pressed together as you bring your arms behind you. If your hands can’t reach each other, grab a towel to do this stretch. As you stare straight ahead, keep your head, neck, and spine in a single line. Lift your chest toward the ceiling and bring your hands to the floor as you inhale. Hold this posture for 5 breaths while you’re breathing deeply. Take a few deep breaths and relax. Repeat the exercise a minimum of ten times.
Your spine is stretched and massaged while you do cat-cow posture exercises. It also stimulates blood circulation while relieving tension in your torso, shoulders, and neck. To begin, get down on your hands and knees with your weight evenly distributed across all four points. Inhale to raise your head, while lowering your abdomen to the ground and extending your spine. Exhale and tuck your chin towards your chest while arching your spine toward the ceiling. Continue this movement rotation for at least one minute.
5. High Plank
The high plank pose is one of the good posture exercises that strengthen your shoulders, glutes, and hamstrings while relieving pain and stiffness throughout your body. It also aids in the development of core and back strength, both of which are essential for proper body posture. To begin with, this stretch, straightens your legs, elevate your heels, and raise your hips on all fours. Engage your abdominal, arm, and leg muscles by straightening your back. Look down at the floor while lengthening the back of your neck and softening your throat. Make sure your shoulders are back and your chest is open. Hold this position for up to 1 minute. Then, repeat the process as you want.
6. Downward-Facing Dog
This is a forward bend that can be utilized to balance your body as a resting pose. As one of the best posture exercises, the downward-facing dog pose relieves back discomfort while strengthening and aligning the muscles in your back. It helps to improve posture when done on a regular basis. To start with the exercise, Press onto your hands while lying on your stomach on the floor, tucking your toes beneath your feet and lifting your heels. Raise your knees and hips toward the ceiling to raise your sitting bones. Slightly bend your knees and stretch your spine. Tuck your chin all the way into your chest or keep your ears in line with your upper arms. Keep your heels slightly elevated and press firmly onto your hands. Hold this position for up to 1 minute. Then, repeat the process as you want.
7. Pigeon Pose
This is one of the hip opening posture exercises that help to loosen your spine, hamstrings, and glutes. And, stretching your sciatic nerve and quadriceps is also possible with the pigeon pose. It’s easier to repair posture imbalances when these areas of your body are opened and stretched. To begin with, this stretch, get on all fours, place your knees below your hips and your hands a little forward of your shoulders. With your right foot slanted out to the left, bend your right knee and place it behind your right wrist. On the floor, rest the outside of your right shin. Return your left leg to the floor, straighten your knee, and rest your thigh on it. Make sure your left leg is straight and extended back (and not to the side). Slowly lower your torso until it rests on the inside of your right leg, while your arms are extended in front of you. This position can be held for up to a minute. Slowly walk your hands back toward your hips and elevate your torso to exit the posture. Repeat the same process on the other side.
8. Thoracic Spine Rotation
This is one of the best posture exercises for relieving back tightness and pain while improving stability and mobility. To do this stretch, get down on all fours and lower your hips to your heels, and rest on your shins. Place your left hand behind your head while your elbow extended to the side. Keep your right hand beneath your shoulder or raise it to the center of your forearm and rest it there. Exhale as you stretch the front of your torso by rotating your left elbow up toward the ceiling. Inhale deeply and exhale slowly in this position. Return to your initial position by releasing your grip. Repeat this movement 5–10 times more. Then, repeat the process on the other side.
9. Glute Squeezes
This is one of the good posture exercises that strengthens and activates your glutes while also providing relief from lower back pain. It also improves hip and pelvic function and alignment, resulting in better posture. To perform this stretch, lie on your back with your knees bent and your feet about hip-distance apart. Maintain a distance of about a foot between your feet and your hips. Rest your arms alongside your body while your hands facing down. As you draw your feet closer to your hips, exhale. Hold this pose for 10 seconds before moving your hands away from your hips. Carry on in this movement for 1 minute. You can repeat this stretch a few times a day.
10. Isometric Rows
This is one of the best posture exercises that helps in the relief of pain and stiffness caused by prolonged sitting. Isometric pulls strengthen your shoulder, arm, and back muscles, allowing you to keep proper posture. To perform this workout, sit in a chair with a soft back. Bend your arms forward so that your fingers face front and your palms face each other. Exhale as you press your shoulder blades together and slide your elbows back into the chair behind you. Hold this position for 10 seconds while inhaling deeply. Slowly return to the starting position after each inhales. For 1 minute, repeat this movement. You can do this exercise several times during the day.
Most people start experiencing the negative effects of poor body posture at an early age. But, with good posture exercises, you can fix poor body posture. Use any or all of these ten posture exercises on a regular basis to fix your posture problems and improve your health and fitness.
What are your favourite posture exercises? Let us know in the comments!