Our spinal cord holds us together. It keeps all our muscles and joints aligned. A good posture of the spinal cord reflects good health and life.
Further, it regulates proper functioning of muscles, bones, tendons, and ligaments. On the other hand, slouching can lead to improper posture.
Bad posture is often self-imposed: curling your back when sitting, leaning while standing, sleeping improperly, and poor lighting. With time, if nothing is done about it, the posture can turn bad and result in many health issues.
You need to fix your posture before it is too late. The following are the five best exercise for posture correction. Pay attention!
With the right posture, the natural lumbar curve, you will experience less muscle pain and back pain and become more energetic.
A straight spine acts as a good shock absorber and distributes weight appropriately. Become aware of your muscles; correct and fix your posture with the tips below.
Recommended products for these exercises
The best exercise for posture correction - Top 5
1. Child’s Pose
Child’s pose (also known as “balasana” (bala meaning “child,” asana meaning “pose”) is a basic yoga pose that stretches and lengthens your spine.
How to do a child pose
- Sit in a kneeling position—knees together, big toes touching, heels splayed outside.
- Keep your back straight—lengthen it through the crown of your head.
- Bring your belly to rest on your thighs—forehead to the floor, hands out in front of you.
- Stay in this position until you are comfortable. Inhale and exhale steadily.
You can turn your head to one side of the cheek while resting on the ground, if you are not comfortable to put it straight (as we explained in step 2), and switch to the other cheek halfway through the resting position.
You can keep your knees together or apart based on your comfort. Avoid this exercise if you have a knee or shoulder injury. Also, don’t do this in pregnancy. Always consider your comfort and seek professional help before practicing this exercise.
Plank is an isometric exercise that fixes posture. While strengthening the shoulders, glutes, and hamstrings and stiffening your body, planks creates balance in the core and the back.
How to Fix Your Posture with High and Side Planks?
Stack your hands on the ground from the shoulders, straighten your legs, lift your heels, draw navel to the spine, and raise your hips—stand on all fours on the ground. Lengthen the back of your neck.
From head to heels, maintain a straight line. Keep your chest open and shoulders in the back. Hold this position for one minute.
High plank supports your lower back, develops a stronger core and improves posture.
Side planks help to maintain the neutral alignment of the spine, which further improves posture. From a high plank position, shift your weight onto your right hand, lift your hips, stack your ankles, and drop your right knee to the floor.
From the crown of your head to the heels, your body should be aligned straight. Look straight ahead. Hold on to this position for half a minute. Repeat the same on the other side.
3. Shoulder Rolls
People who work at a desk all day slumped in a chair for hours suffer with posture issues. If you are someone who works furiously before the computer for long hours, fret not.
You can still correct your posture with a simple exercise that can be done at your desk. It will take only a few minutes everyday.
Shoulder rolls is an effective exercise to fix your posture. Sit up straight or stand tall, with your chin slightly tucked. Relax your arms. Shrug/raise your shoulders up toward your ears and then back. Repeat these cycles for 5 to 10 times twice a day.
This exercise is a great way to relieve the tension in your body, relax your muscles, and fix your posture.
Shoulder rolls work on the trapezius muscles, located on either side of the neck, which control the movement of the upper back and neck.
You can take a few minutes in a day and do this simple posture correction exercise.
4. Dumbbell Side Bends
Stand on your feet with your shoulders wide apart. Keep your back straight. Heads up and relax your shoulders.
Use a dumbbell or a lightweight. Hold the weight in your right hand, breathe in, and slowly bend your waist to the right. Hold for a second in this position, exhale and return to the normal position.
Repeat it for both sides. This exercise works on the muscle that runs through the length of the spine. By strengthening the core, dumbbell side bends fixes posture. Do this exercise two times a week on alternate days for the best results.
5. Doorway Stretch
Doorway stretch is a simple yet effective posture-correction exercise. Due to long hours of sitting during work, the chest and abdominal muscles tighten. This posture exercise will help you to loosen up them.
Stand in a doorframe. Position your hands and elbows inline to the doorframe, fingers pointing toward the ceiling and elbow bent, upper arm parallel to the floor.
Place your hand on the doorjamb and stretch through the door slowly. Hold on to this position for 15 seconds. Return to the starting position. Repeat this stretch 3 times on each side.
A sedentary lifestyle, inattentiveness, lethargy, and TV series marathons are some of the main reasons for poor posture, which further deteriorates normal body functioning.
Our posture speaks volumes about our health and lifestyle. Working on posture is very important. If not corrected, one may acquire slouched shoulders, rounding of the back, and forward head posture of poor posture.
The above mentioned exercises fit best in today’s busy lifestyle.
Allocate a few minutes of your day to your posture. Straighten your spine with these easy posture exercises. Maintain or regain the natural lumbar of your spine.
It is not a short-term process for sure. It depends on your age, and the sort of exercise routine you adopt to correct it.
You can correct your posture at home by doing exercises like Child’s pose, high and side planks, shoulder rolls, and more.