Improve your posture and overall well-being with these easy exercises!

We may say that having a good posture is a rare sight nowadays because a big number of both children and adults spend their days in an unnatural sitting position. Moreover, what many of us fail to realize is that proper posture brings many benefits as decreasing muscle pain and providing your body with greater flexibility and overall balance.

Once you start exercising and working on improving your posture, you will start being more aware of the muscles, your body and maybe even some imbalances in certain areas of your body that you failed to notice before.

If you want to learn more about how to improve your posture and the amazing advantages that a proper posture can bring to your body, read on bellow.

Exercises to improve your posture

  • Cat cow

Not only will this exercise relive tension in areas as the neck, shoulders and torso, it will also improve the blood-flow in your body.

How to do it:

  • Start by getting on the ground, relaying on your hands and knees and make sure you balance your weight evenly between these four points
  • As you are looking up, inhale and drop your abdomen down while extending your spine
  • Then exhale while arching your spine towards the celling, and bring your chin close to your chest
  • Repeat this for a minute
  • Standing cat cow

If you are suffering from tightness in your gluteus, back or hips and want to loosen up, this is the perfect exercise for you.

How to do it:

  • Position your feet hip-width apart and slightly bend your knees in
  • Then, freely loosed your arms and extend them in front of you
  • Next, lengthen your neck while bringing in your chin in the direction of your chest and finish by rounding your spine
  • Then, look up and lift your chest while moving your spine in the opposite direction
  • Remember to last in each of these two positions for 5 breaths
  • Do this exercise for no longer than a few minutes
  • High plank

This exercise brings additional strength to your hamstrings and shoulders and helps you develop a balance in both your back and core. It is also very helpful in relieving backpain and stiffness.

How to do it:

  • Start by getting into a plank position (raised hips, lifted heals and straight legs)
  • Your back must be straight, so the leg, arm and abdominal muscles can be engaged
  • Bring your shoulders back and keep your chest open while facing down
  • Remain in this position for one minute
  • Side plank

This exercise is good for your back, spine and legs and is very helpful in improving your body strength and posture.

How to do it:

  • Start with the high plank position and then slightly start shifting your weight on your left hand
  • Once your left arm is centered, lift your hips and stack your ankles
  • Your right hand can be either placed on the hip or held up towards the celling
  • If you are not feeling safe, for extra stability drop your felt knee down to the floor
  • After the first 10 seconds have passed you will feel that your side body, gluteus and abdominals are being engaged
  • Remain in this position for 30 seconds than switch and repeat the same on your right side
  • Isometric rows

This exercise is highly recommended to those who are stuck behind the desk for long hours. It activates the back muscles, shoulders and arms and betters your posture by giving your body a boost to stand up a little taller.

How to do it:

  • First find a suitable chair with a soft back to sit in
  • Start by bending your arms with your palms facing one another
  • Slowly draw your arms back behind you until your shoulder blades are brought together and exhale
  • Remember to breathe deeply while staying in this position for exactly 10 seconds
  • Then inhale and slowly go back to the starting position
  • This exercise should last for about a minute and should be repeated and several occasions trough-out your day, when you are feeling stiffness
  • Forward fold

This stretching exercise will bring you a feeling of relieve in your back and spine. It is also makes a good exercise for the gluteus, hips and legs.

How to do it:

  • Position your feet slightly apart with your big toes touching in the front
  • Then, bend forward and try touching the floor with your hands (do not worry if you are not able to, what is important is that you stretch your hands as long possible)
  • Point your chin in the direction of your chest and allow your head to fall heave to the floor
  • Keep this position for no longer than a minute


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