Exercises To Improve Posture

Exercises to improve posture and balance are a proven way to dealing with back pain which is a very common problem. It doesn’t matter if the back pain is located in the upper, middle and lower back. Improving and correcting your posture with simple exercises may help you relieve the pain and anxiety associated with back problems.

Why do exercises to improve posture matter? You will recall that a lot of back health problems can be linked to bad posture. Poor posture affects the natural contour of the body. It distorts the natural curvature of the spine in relation to the shoulders.

Not only that, bad posture also puts significant strain on the muscles and ligaments arising from the skeletal spine. In the short term muscle fatigue sets in making you feel very uncomfortable. In the medium to longer term back pain, neck pain, hip pain, sciatica, hunchback and forward head carriage are some of the consequences of poor posture as a bad habit.

So any exercises you do to improve your posture will strengthen your back muscles. The exercises will also correct hunchback and forward head carriage. Stronger muscles means better spine alignment and better health for your back too.

Back specialists such as orthopedic surgeons and chiropractors have endorsed the notion that exercises to improve back posture do work from research. The guide below are some of the exercises you could do even at work at your desk to improve your bad back posture.

Core exercises to improve posture.

This exercises help to correct forward pelvic tilt and exaggeration of lordosis of the lumbar region. People who have this type of bad hip posture also have rounded shoulders as well as forward head tilt or forward head carriage as a result.

Doing core exercises to improve posture will also strengthen your pelvic floor muscles. Yes, we like to include the pelvic floor muscles as part of your core muscles. How do you achieve this?

To achieve this, you have to correct your hip posture by strengthening your core muscles by a process called “tummy vacuum”.

First you need to relax your entire body. Inhale deeply and then exhale. As you exhale and getting to the point where you are about to expel all the air in your lungs, you contract your pelvic floor muscle by clenching your pelvic floor. The type of thing you do when you suddenly stop yourself passing urine midstream, but you need to sustain it.

You should feel nether region organs getting pulled upwards and at the same time you suck in your tummy wall. Hold this for as long as possible.

This creates a root lock. In effect, what you are trying to achieve here is an attempt to bridge or approximate your belly wall and pelvic floor together as closely as possible. Most people will struggle to hold for more than 4 seconds if you do it properly. But as with everything relating to exercise, the more you do it the longer you will be able to hold it.

Do about 20 reps three to four times a day and see your strengthened core muscles improve your overall body posture and hip posture too.

Exercises to improve posture at work

There are simple and easy exercises that you can do to improve posture at work or in the office. Most people work with computers these days and that means a forward lean which worsens as the day progresses.

So what kind of exercises can I do to improve my posture in the office?

Whatever exercises you engage in, you need to ensure they work the upper body and the middle back to reverse the effect of work-related bad posture.

Here is the workplace exercise technique:

Stand up, walk up to an open door and grab the door frames of an open door. Your arms should be at shoulder height and let your weight drop backwards as though you are about to fall but your fall is stopped by your grip on the door frame.

Pull yourself forwards towards the door frame having leaned backwards previously as described above, squeezing the muscles between the shoulder blades. Then let go yourself backwards again and pull yourself forwards again.

Do about 15 reps about twice a day at work will improve your sitting body posture in the office.

Another exercise to do is looking for a corner of a wall. Place an elbow on each wall and lean back letting your weight drop on your elbows. Use your elbows to now lift your upper body of the wall and drop back again and repeat. This body posture exercise is like a reverse push up backwards but against a wall.

A third exercise you can do is to place your body between 2 chairs facing each other. Rest your elbows on the 2 chairs, one elbow on each chair with your legs stretched out. Pull yourself upward with your elbow and let your weight drop again and repeat about 10 times.

Doing these exercises daily will strengthen your upper body and in turn will improve your body posture at work.

Gentle exercises to improve posture and flexibility.

One of the best approaches to achieving posture correction and flexibility at the same time is by engaging in yoga. It may sound daunting at first especially if your acquaintance with yoga is hearing and reading about it in the media.

Yoga is about improving muscle tone gradually and having that inner peace. It’s amazing what the breathing component of yoga does to the human mind. There are different levels of yoga but to the uninitiated, the beginner’s class is just what you will need.

Many women have used yoga to improve their female posture with regular practice. Men can of course be involved with yoga too.

As you engage more and more with yoga exercises, you will improve your flexibility posture with time. See beginner’s yoga for posture and back pain video below.

Additional resources:

Poor posture

Posture correctors to aid your posture

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